Sleep – the importance of it for recovery and performance
Did you know that it is your sleep that dictates the results of all the training you do? It is during sleep that your body decides the level, the quality, and the results you have trained too.
Not sure you believe me, we let me explain this further.
Sleep decides this major factor due to the purpose of sleep – your body’s recovery. So, by simply ensuring you are getting the right amount of rest, it is the essential step required in both maintaining and, more importantly, improving performance.
How do recovery and performance be affected by sleep?
Let me keep this basis – it is during periods of rest that your body repairs itself, and your rest time is between your workouts. In these recovery periods, your body makes the changes necessary to adapt to the stress of exercise that it has undergone. It is through the replenishment of energy stores and, more importantly, repairing the damage done to the tissues from exercising.
It is during sleep; recovery is promoted by activities created by hormones in numerous ways.
Melatonin. By activating these pro-inflammatory enzymes, whose role is to work at neutralizing any of the oxidative radicals that play a significant part in the inflammation of the tissue.
Release of both growth hormone and androgens take occurs only during deep sleep are essential to muscle growth and repair. As well as this, sleep promotes the recovery and, notably, the restoration of our immune, endocrine, and nervous systems. Including a vital role in the stimulation of our memory and learning potential.
Research shows that sleep deprivation (a lack of sleep) can result in a decrease in human growth hormone activity. It is the human growth hormone that is essential in the repair of any tissue. While increasing cortisol (the detrimental stress hormone), which, when left, increases stress levels influencing the ability to train and perform at your best.
The main benefits and effectiveness of restorative sleep to an athlete’s recovery are.
There is a link between weight and sleep.
Weight loss and maintenance are equally as popular goals for most people. Weight gain can be the result of not getting enough sleep and the constant lack of sleep each night! A recent study showed those who sleep less than six hours per night regularly were more likely to gain weight in comparison to those who were sleeping seven or more hours a night. This lack of sleep occurs, then it allowed cortisol levels, the stress hormone, to increase, the link to weight gain.
How much sleep should you be having?
The million-dollar question, to be honest! There is no one answer to this question. It is a very personal journey. Some people only need 6 hours a night for proper recovery, while others might need 8.5 hours. Many different factors, such as gender, age, health, current stress levels, occupation, workload, and lifestyle, can all impact the sleep you need to have. It found that on average most athletes need upwards of 7 hours per night. These vary greatly from athlete to athlete.
Struggling or having trouble getting to sleep?
Many factors can influence the quality of your sleep. The main ones being stress levels. Lifestyle choices, and finally, what you do each night before sleep.
Making simple changes means improvements can occur. Start by avoiding the use of electronic screen items before bed, such as computers, phones, tablets, and the TV. The simple change of reading for 15 minutes each night before sleeping instead with a dim light may be the fundamental difference you need.
Caffeine – merely being aware of your intake in the leading up to bedtime by avoiding this can also help.
Adopting a consistent sleep routine also has an influential role to play too. Make the conscious effort to have a set time that you go to and get up from your bed each day.
Ensuring your sleep is dark and a quiet environment as you can make it.
Currently, should you take a nap, then please avoid taking them any later than mid-afternoon.
To discuss your sleep and how you can improve your sleep and overall daily performance, then Book an appointment at Lisa Gargaro Sleep Co. I offer a free 15-minute introductory call during which we can chat about your situation. It allows me to advise you on what would be best for you and your sleep. It is a simple as a quick click via the button here or below that walks you through a couple of simple steps. You can also go a head an purchase a sports sleep program here if you know you need help, will being willing and able to make the changes you need to be the bes, simply click here .
For more general sleep & nutrition tips, you can purchase a copy of the An Athlete’s Sleep Guide here too.
Let us chat and get you on the road to both a personal and sporting best.