by Sofia Moreau

There’s something uniquely satisfying, almost a badge of accomplishment when we acknowledge how rejuvenated we feel following a sound, good night’s sleep. Whether that’s with an early lights out or a slow-start Sunday, securing the recommended eight hours of sleep is integral in maintaining both our physical and mental wellbeing, and equally crucial for any fitness undertaking from performance to muscle recovery.

However, recent research spearheaded by intellectuals affiliated with a prestigious university in the UK shows a spiking trend in sleep deprivation with one-in-four of us reporting a sleep deficit ever since the onslaught of the global health crisis. For fitness enthusiasts concerned about falling short of their personal best or encountering a stagnation in their progress, perhaps it’s time to take a look at how an optimized sleep routine can provide the much-needed push for your gym performance.

The Intricate Relationship between Sleep and Muscle Recovery

Arguably, sleep takes precedence in muscle development and recovery. The body works overtime even as you’re catching some shut-eye, growing and repairing muscles and working in concert to prevent injuries.

However, it’s not uncommon to find ourselves obsessing about the post-workout meal, protein intake, resting periods and techniques to release myofascial tissue when we think of the term ‘recovery’. All these components indeed have a part to play in post-exercise muscle recovery, but none are as influential as a commonplace, often overlooked, daily routine – sleep.

A fascinating study published in 2019 in a renowned Orthopaedic Journal highlighted that athletes who adhered to an eight-hour nightly sleep regimen reduced their risk of incurring injuries by a striking 61%. In addition to that, they found that athletes who met various nutritional requirements curtailed injury odds by 64%, which underlines the importance of maintaining a physically sound lifestyle for sustaining elevated fitness levels.

The Echoes of Poor Sleep on Fitness and Muscle Recovery

Poor sleep works as a catalyst more often than we give credit, threatening the balance of our emotional and physiological health and fitness efficacy. From dwindling motivation levels and dwindling immunity to extended discomforts after intense exercise, cutting sleep short jeopardizes wellbeing through various dimensions. It has the propensity to set off a vicious cycle, particularly on mental well-being, as inadequate results lead to pushing it harder in training, and thus the cycle persists.

The three primary sleep stages, each possessing specific bodily functions – light sleep, deep sleep and Rapid Eye Movement (REM) sleep. During deep sleep, our bodies release specific hormones crucial for the recovery process, where the primary one is the Human Growth Hormone (HGH). The HGH is released by the brain’s pituitary gland which stimulates our muscle tissues to heal, grow and repair. Essentially, the better your sleep quality and the more you sleep, the more favorable your fitness and muscle recovery will be.

Can Exercise Bolster Sleep Quality?

Scientific cognoscenti overwhelmingly agree that physical activity, regardless of the time of day, can significantly improve sleep quality by reducing sleep latency. Paired with a wholesome diet, free from an excess of sugar, salt and processed foods and replaced with whole foods and copious fruits and vegetables, it can work wonders in enhancing sleep. It’s advisable to maintain a consistent sleep schedule by retiring and rising at the same time each day, thus aligning with our body’s internal clock or circadian rhythm. Adequate sleep invariably leads to a more energetic and optimistic disposition.

Prepping for a Restful Night’s Sleep

Here are a few tips with strategic activities and foods to armor you for a night of improved sleep:

1. Start your day: Engage in a morning routine of invigorating yoga sun salutations.
2. Within an hour of rising: Head outside for a relaxed walk.
3. Lunch: A nutrient-dense meal of butter beans, kale, spinach, beetroot, tomatoes and avocado. Top it with some nuts, seeds, drizzle some olive oil and lemon juice.
4. Mid-afternoon: Enjoy a cup of soothing chamomile tea.
5. Early evening: Take a warm bath laced with lavender bath oil.
6. Late evening: Swap digital screens for a riveting book.

Attend to your sleep, just as you would your workouts or your meal prep. Paying attention to this fundamental yet often overlooked area can open a world of benefits. Whether you’re aiming to improve your fitness performance or boost your muscle recovery, prioritizing sleep might just be the magic bullet you’ve been looking for.

Remember, sleep well, dream big!

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