Sleep: The Best Recovery Tool
We’ve all had those days where you didn’t get enough sleep the night before and struggle to function through the rest of the day. Or there are nights where you seem to toss and turn all night, waking up every hour. Sleep plays a huge role in how well we function the next day at work, during exercise, and impacts our interactions with those around us. Let’s look at why!
We are going to talk about what happens when you sleep, how sleep and exercise are related, and how to improve your sleep quality.
How does sleep work?
Sleep is a vital component of our body’s wellbeing. During those crucial hours of the night, our body goes through different phases of sleep. One of these phases is called deep sleep (or non-REM sleep). In this phase, our brain works to process memories and experiences from the day. Deep sleep also allows the body to release growth hormone, which repairs muscle tissue, builds bone cells, and strengthens the immune system.
Next, the body goes into the phase of Rapid Eye Movement (REM) sleep. In this phase, the brain is highly active and you may experience dreams. During sleep, this phase impacts our emotional health, memory, and prepares the mind and body for the upcoming day.
How does sleep impact our recovery from exercise?
Sleep is crucial for athletes. Sufficient and efficient sleep can help improve athletic performance. Though, many athletes do not get enough sleep. The recommended amount of sleep for adults is at least 8 hours per night. Elite athletes may need up to 10-12 hours of sleep each night due to the physical demands on their body and necessary recovery. Insufficient sleep may cause:
Delayed muscle recovery
Changes in mood
Altered levels of stress hormones in the body, including cortisol
Decreased aerobic endurance
Increased rate of perceived exertion during exercise (how hard your workout feels)
Decreased glycogen synthesis (refueling energy stores post-exercise)
In addition, with less sleep, our bodies miss out on the release of growth hormone during deep sleep, which helps with muscle and bone recovery. If the body does not recover sufficiently, it will be at greater risk for injury in the future.
What can you do to get better sleep?
First, try to prioritize the number of hours of sleep that you get each night. Aim for at least 8 hours of sleep.
Though, if you aren’t able to increase the quantity of your sleep, try to improve the quality of your sleep. Here are some Sleep Hygiene tips to improve your overall sleep quality:
Stick to a consistent sleep schedule (wake up and go to sleep at the same time every day)
Use bed for only sleep and sexual activity
Develop a relaxing bedtime routine (avoid TV before bed)
Avoid moderate to vigorous exercise at least 2-3 hours before bedtime(don’t skip it altogether - exercise improves sleep!)
Avoid caffeine at least 4 hours before bedtime (tea, coffee, chocolate, and soft drinks)
Avoid drinking alcohol or smoking at least 3-4 hours before bedtime
Do not take unprescribed or over-the-counter sleeping pills
Avoid daytime napping (if you must, limit nap to 30 min and avoid naps in evening)
Make your sleep environment comfortable and relaxing
Avoid eating a large meal or spicy food at least 2-3 hours before bedtime
If you are still having trouble sleeping, talk to your doctor or health professional
Test out these tips and see how they change your sleep and function during the day at work and in exercise!
Tips from Siengsikon et al, 2017