Its no secret that sleep is essential when working out, but the question is WHY? and HOW MUCH?
It is recommended that we get somewhere between 7 and 9 hours of sleep each night. This is seen as the optimum amount of sleep to function correctly throughout the day. Less than this can lead to increased muscle soreness, tiredness, fatigue, fat gain and potential injury. However, more than these 9 hours is also said to have detrimental effects on the hormone levels in the body.
WHY sleep is so important for muscle growth and repair?
Firstly, without sufficient sleep you will feel tired and won't be able to preform to your maximum potential in the gym.
Sleep also generates muscle growth hormones in the body (testosterone and melatonin), these hormones are released to repair and regrow cells damaged during working out.
The stress caused in the body by lack of sleep causes the body to release a hormone called cortisol. This hormone counteracts testosterone, and therefore prevents muscle growth and repair.
Not only will you feel tired but you will also lack motivation. A lack of motivation will often cause people to 'skip' the gym or not put their full effort in, therefore not reaching your maximum potential.
HOW can I get enough sleep?
Many people (myself included) have or do struggle with their sleeping pattern. It has taken me a long time to get myself into a good sleeping pattern but I have finally conquered it. Personally, I need 8.5-9 hours of sleep a night; without this I feel exhausted. So, you want to know how to get enough sleep?
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It is recommended that we get somewhere between 7 and 9 hours of sleep each night. This is seen as the optimum amount of sleep to function correctly throughout the day. Less than this can lead to increased muscle soreness, tiredness, fatigue, fat gain and potential injury. However, more than these 9 hours is also said to have detrimental effects on the hormone levels in the body.
WHY sleep is so important for muscle growth and repair?
Firstly, without sufficient sleep you will feel tired and won't be able to preform to your maximum potential in the gym.
Sleep also generates muscle growth hormones in the body (testosterone and melatonin), these hormones are released to repair and regrow cells damaged during working out.
The stress caused in the body by lack of sleep causes the body to release a hormone called cortisol. This hormone counteracts testosterone, and therefore prevents muscle growth and repair.
Not only will you feel tired but you will also lack motivation. A lack of motivation will often cause people to 'skip' the gym or not put their full effort in, therefore not reaching your maximum potential.
HOW can I get enough sleep?
Many people (myself included) have or do struggle with their sleeping pattern. It has taken me a long time to get myself into a good sleeping pattern but I have finally conquered it. Personally, I need 8.5-9 hours of sleep a night; without this I feel exhausted. So, you want to know how to get enough sleep?
- First, you need to decide on a sleeping pattern. This should be kept the same each night (as much as possible). Choose a time that you want to go to sleep and wake up depending on your lifestyle.
- Exercise throughout the day is proven to help you sleep better at night, also leading a busy lifestyle will help with this too. It is centred around the idea that your body will 'need' the sleep.
- Avoid evening activity 2 hours before 'bed time'. This gives your body and brain a chance to slow down, your heart rate will lower and your body will become more relaxed.
- A calm evening environment. This may include having a warm bath, keeping your room quite, dark, at a good temperature etc. Caffeine should also be avoided close to 'bed time'. Another idea is to put away all phones, technology, tv's etc at least 30 minutes before you go to bed; these all create a stimulus for the brain which will make sleeping a lot harder.
xx