When it comes to achieving your fitness goals, sleep is just as important as your exercise and nutrition. No matter if you are lifting, jogging, or doing yoga, sleep is a critical component for muscle recovery, energy and overall performance when the body is in a state of sleep. Below we outline how sleep effects your fitness and why it is imperative you make sleep a priority.
1. Muscle Recovery and Growth
When you reach deep sleep, your body releases growth hormone which is instrumental in repairing and building muscle tissue. If you do not sleep properly, your body does not have enough time to recover, which will lead to slower progress and increased chance for injury.
2. Energy Levels and Workout Performance
Not enough sleep can decrease glycogen storage– which is our primary fuel for energy during exercise. And during a workout, your body may feel sluggish which can lead to decreases in strength, motivation, and endurance capacity in the gym.
3. Hormonal Balance
If you do not sleep properly, it may negatively affect hormones such as cortisol (our stress hormone) and testosterone (help build muscle). If cortisol is elevated for too long, this may result in muscle broken down. If testosterone is low, you may experience diminished strength gains.
4. Weight Management
Sleep deprivation stimulates hunger hormones (ghrelin) and decreases satiety hormones (leptin) which can lead to plenty of cravings and binge eating. Disrupted sleep has been linked to increased body fat and decreased ability to lose weight.
5. Mental Focus and Coordination
Better rested brains allow for better reaction time, coordination and decision making which are essential for sports, weightlifting and avoiding injury.
#Tips for Better Sleep & Improved Fitness
- Get *7-9 hours* a night.
- Follow a *consistent sleep routine*.
- Avoid caffeine and heavy meals before bed.
- Keep your bedroom *cool, dark, and quiet*.
- Limit screen time 1 hour before bed.
To Sum It Up
Don’t skimp on sleep if you’re serious about your fitness. Sleep is the best recovery aid possible and helps you improve performance, grow muscle and remain in overall good health. Sleep for recovery should be prioritized right alongside exercise.
