Sleep is the Body’s Most Powerful Recovery Tool
Sleep is hardly an exciting topic in fitness because most people know that it matters.
Still, it’s important to discuss the topic because, while many are familiar with sleep, most don’t truly understand how profound it is.
In today’s post, we’ll go over what sleep is, its effects, and why you must prioritize it.
The Importance of Sleep
Sleep is a rather strange act that adds up and eats up almost a third of the average person’s life. But, regardless of how you feel about sleep and its necessity, getting enough of it is crucial for muscle recovery, athletic performance, and long-term progress.
First, adequate sleep promotes protein synthesis, which is crucial for repairing damaged muscle fibers due to physical activity.
Second, adequate protein synthesis promotes muscle hypertrophy, provided the stimulus is strong enough, and your nutrition supports growth. Sleep is also vital for repairing damage to bones, joints, and connective tissues. As a result, you’re less likely to get injured in the long run due to cumulative tissue stress.
Third, sleep promotes cognitive function, boosts energy levels, and improves athletic performance. As a result, you perform better and cause a more significant stimulus that leads to fitness progress.
The Cost of Sleep Deprivation
The biggest issue with sleep deprivation is that most people don’t realize how much it gets in the way. According to research, sleep deprivation accumulates into something called sleep debt.
When a person starts sleeping less, they feel worse. But, as time passes, they get used to this new state, and it stops being such a pronounced issue. Unfortunately, not being conscious of the adverse effects doesn’t mean they aren’t there.
Not sleeping enough impacts your athletic ability, reduces your motivation, and harms your mental health. On top of that, lack of sleep impairs muscle protein synthesis, leading to poor recovery and slower muscle growth.
Four Actionable Tactics to Start Sleeping Better
- Keep a Schedule
Going to bed and waking up at the same time each day is beneficial because it makes it easier to fall asleep in the evening and wake up in the morning. You should maintain the schedule even over the weekend for the best effects.
- Be Careful With Caffeine
Caffeine is a nervous system stimulant most people consume through coffee. The problem is that it has a half-life of about 5.5 hours, so it can linger in your system and disrupt your sleep. It’s best to avoid caffeine within seven to eight hours of going to bed.
- Optimize Your Sleep Environment
Several changes to your bedroom can make it easier to fall asleep and recover well at night:
- Temperature - keep your room between 65 and 70 degrees F (18 to 21 C)
- Darkness - invest in blackout curtains to keep your room completely dark
- Quiet - close your windows at night or consider getting earplugs to sleep better
- Invest a bit of money in a quality mattress and pillows
- Avoid Screens Before Bed
Most people use their laptops, phones, tablets, and other devices in the evening. The problem is that the screens of these devices emit blue light that can impair melatonin production, making it more difficult to fall asleep.
Avoid these potentially adverse effects by limiting your screen exposure within one hour of hitting the sack.
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