The Importance of Sleep for Muscle Recovery

Sleeping regularly has several advantages. During sleep, your body repairs itself. Also, sleep needed for muscle growth and muscle recovery.

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ou know undoubtedly that a healthy diet and regular exercise are essential for fitness. However, sleep is an important third element that many people neglect. In fact, diet and exercise might fail without it.

The rejuvenation from sleep provides you with the energy you require for the next day. If you don't get enough of it, you won't feel refreshed in the morning. Besides, not getting enough quality sleep has a negative impact on your workout schedule.

Sleep stimulates growth hormones. Growth hormone and muscle growth are interrelated. These are only two of several advantages of sleeping. 

Curious about sleep and muscle recovery? Like why sleep is important for exercise? In this blog, our fitness expert will explain the importance of muscle recovery and how you can use sleep for muscle growth. Also know why muscle recovery after exercise is needed. Let’s begin!

Recovery system

How Much Sleep Do You Require?

Fitness trainers often advised getting between seven and nine hours of sleep every night. If you want to have sleep and muscle recovery, strive for nearly nine hours.

To comprehend why sleep needed for muscle growth, let's first examine the two primary phases of sleep.

1. REM  

It stands for Rapid Eye Movement. This sleep happens in cycles of 90-120 minutes throughout the night, accounting for up to 20-25% of total sleep duration in adults. 

REM sleep dominates the latter half of the sleep cycle, particularly the hours preceding awakening. It gives the brain the energy it needs to function during the day and is required for mental restoration.

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2. Non-REM Sleep

It’s also known as slow-wave or deep sleep. This stage is critical for muscle repair and body restoration. It accounts for 40% of total sleep duration. 

Your blood pressure lowers and your breathing gets deeper and slower throughout this stage. Your brain is at relaxation with little function, the blood flow to your muscles rises. It gives extra quantities of oxygen and nutrients that aid in their repair and growth. 

This sleep for muscle growth and increases muscle recovery. During this stage of sleep, the body regenerates muscles and tissues.

Stages of sleep

Why sleep is important for exercise

Sleep performs a variety of essential tasks. To be fit, muscle recovery is important. Time spent in the gym may become useless if you don’t sleep well. In the following section, you will go through the importance of sleep and muscle recovery.

1. Muscle repair, and the replacement of ageing or dead cells

Sleeping for 8-10 hours each night is equivalent to fasting and is damaging to muscular development.

However, eating right before going to bed can assist to reverse this process and boost protein synthesis. Protein synthesis occurs during sleep, it happens in the gastrointestinal system rather than the muscles.

It tore muscle down to give amino acids to our stomach during this period of hunger. It is essential to eat before going to bed to compensate for this. According to some studies, waking up in the middle of the night to eat is acceptable.

Strength activities, such as weight lifting, cause tiny rips in your muscles. During sleep, these cells and tissues are healed, strengthening your muscles. Sleep also increases total muscle mass.

Muscle recovery tips

2. Sleep causes the production of growth hormone and muscle growth

According to research, the body can rebuild organs, bones, and tissue, replace immune cells, and circulate human growth hormone while sleeping.

When your body gets the non-REM deep sleep state, your pituitary gland releases growth hormone. It encourages tissue development and muscle recovery.

Inadequate sleep results in a significant decrease in growth hormone production. It may lead to muscle mass loss and decreased exercise ability. 

Muscles actually relax during sleep. This relaxation relieves muscle stiffness and can ease pain. If you don’t sleep well in the morning, you may notice that your muscles are still stiff or painful. Long-term sleep deprivation can also result in the development of chronic discomfort.

Sleep deprivation effect on muscle growth

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3. Sleep deprivation means more eating

When you don't get enough sleep, your body produces less of a hormone which tells when your stomach is full. Also, lack of sleep increases an appetite-inducing hormone.

Because of changes in these hormones, you feel hungry and inclined to eat more.

Sleep deprivation also reduces insulin sensitivity. As a result, it does not properly supply the muscular fuel source glycogen. You cannot exercise as hard as frequently if it does not replenish glycogen regularly. When insulin sensitivity declines, so does your risk of diabetes.

4. Sleep improves memory

Sleep is crucial since it helps solidify memories. It helps you enhance your talents.

A study of university tennis players found that at least nine hours of sleep improves accuracy from 35.7% to 41.8%.

Quality sleep reduces tiredness and enhances general mental and physical health.

importance of sleep

5. Avoid illness 

While sleeping, your body generates cytokines. This chemical aids the immune system in fighting illnesses. Sleep may help you heal if you are already unwell.

A lack of sleep promotes the production of pro-inflammatory cytokines. These chemicals hamper immune system function. This increases your chances of being ill.

Sleep deprivation also influences one's general physical health. People who do not get enough sleep are more likely to develop heart disease, stroke, renal disease, high blood pressure, and obesity. It can affect mental health and cause anger, sadness, or worry.

6. Reduce energy consumption 

Reduced energy usage is a natural resource conservation technique. If you don't get enough sleep, you would require more meals per day.

Faster growth is the big thing for bodybuilders, therefore energy saving outside of the gym is critical. Having many meals throughout the day also helps with growth. And getting enough sleep ensures that food is used to replenish energy and repair muscle.

7. Sleep Is Necessary To Recharge The Brain

Adenosine, a neurotransmitter, gives signals to notify the brain that it's time for healing. 

Adenosine levels decrease during sleep. Less adenosine in the brain enhances alertness. It suggests that the brain recharges while sleeping. Increased levels of adenosine during the day, especially at the conclusion of the day, show that the brain is worn out.

Fitness enthusiasts obviously need to rest their brain to be attentive during exercise. Mental attentiveness boosts one's motivation. According to research, REM sleep aids in normal brain functioning and attentiveness.

Sleep for Recovery

It is difficult to get a decent night's sleep. Even if we fall asleep, the quality of our sleep may be inadequate. The following methods can help you get a good night's sleep and get the advantages of sleep and muscle growth.

key points for sleep

a. Never Oversleep: Sleeping too much might cause the body's clock to reset to a different cycle. This will make falling asleep much more difficult.

b. Take A Warm Bath: A warm bath can calm and soothe you. However, cold showers have the opposite effect and should be avoided.

c. Exercise: Exercising, particularly aerobic exercise, throughout the day can properly exhaust you out. It allows you to sleep faster at night. Intense workouts in the late evening will have the opposite impact.

d. Avoid consuming alcohol, caffeine, and foods high in tyrosine at night: Caffeine promotes hyperactivity and alertness. Tyrosine-rich meals stimulate the brain and may keep you alert. Alcohol substantially interferes with the phases of sleep, causing severe disruption.

e. Don’t take sleeping pills: Sleeping pills may help you sleep briefly, but they will disrupt your sleep habits in the long run.

f. Maintain a comfortable sleeping environment: Keep your room at a reasonable temperature. Humidity may interrupt sleep. A running fan or gentle background music may aid in relaxation and sleep.

g. Evenings should be relaxing, not hectic.

h. Avoid watching your mobile, laptop or TV before bed. The screen lights may also promote attentiveness.

Wrap Up

That’s all for why is sleep needed for muscle growth? Sleeping for 7-9 hours every night is critical, particularly if you want to change your body composition, gain muscle mass. Sleep promotes muscle repair by increasing protein synthesis and releasing human growth hormone. Stop delaying and get some sleep if you want to grow!