Considering that the average person sleeps for one-third of their life, you could argue that sleep is vital to overall health. When you wake up after a good night’s sleep, you feel more energized and are less likely to eat unhealthy foods. High-quality sleep is also essential to your exercise or training routine, as it aids muscle recovery and reduces muscle soreness. Yes, stretching, proper hydration, and a balanced diet can support and aid muscle repair, sleep is one of the most powerful and overlooked tools for building muscle and enhancing endurance.Â
How Much Sleep Is Recommended?
On average, most adults require seven to nine hours of sleep per night. Athletes and people who have more intense workout regimens may require more sleep for optimal muscle recovery and performance. That said, sleep needs vary from person to person, depending on the following factors:
- The type of activity
- Age
- Training intensity and workout schedule
- Nutrition
- Overall health
- Fitness level
How Does Sleep Help Your Muscles Recover?
Believe it or not, the muscle recovery process begins once your workout comes to a close. Exercise causes microscopic tears, or microtears, in muscle fibers and they require repair in order to build muscle mass and keep muscles strong. During sleep, the body shifts into repair mode, rebuilding and healing the muscles you engaged during your workout. Continue reading to learn how good sleep aids muscle recovery.Â
Supports Protein Synthesis
Protein synthesis is the bodily process of converting proteins from the foods you eat into muscle tissue. This is an integral stop in both muscle repair and growth post-exercise, and sleep plays a supportive role in this process. If you don’t get sufficient sleep, the body’s ability to synthesize protein after a workout is reduced. Studies suggest that consuming about 30 grams (g) of protein before bed may increase protein synthesis during sleep.Â
Controls Inflammation
Exercise causes temporary inflammation in muscle tissues. Although inflammation is part of the body’s natural healing process, it can contribute to delayed-onset muscle soreness (DOMS) after physical activity. During sleep, the immune system releases chemicals that help control inflammation and remove waste products that build up in the muscles during exercise. By getting a good night’s sleep, you aid the body’s ability to control inflammation, which in turn supports muscle recovery and reduces muscle soreness.Â
Increases Growth Hormone Production
When the body is in deep sleep, it releases growth hormones, which supports muscle repair and growth. Growth hormone also encourages the production of other hormones involved with muscle recovery, such as insulin-like growth factor hormone (IGF-1). That hormone helps repair those micro tears caused during exercise.
Improves Mental Focus
When you sleep seven to nine hours per night, your concentration, decision-making abilities, and reaction time all improve. All of those things are necessary for safe and effective workouts. Statistically, you are more likely to follow your training plan, maintain proper form, and stay motivated when you are well-rested.Â
Restores Energy
The muscles store glycogen (sugar) for energy, and these stores get depleted during exercise. During sleep, the body converts carbohydrates and other nutrients into glycogen, which restores muscle glycogen levels and helps them recharge.
Reduces Muscle Tension
As you transition from light sleep to deep sleep, the muscles gradually relax, allowing them to release tension from daily activities and exercise. This process helps support overall muscle recovery.Â
Does Less Sleep Affect Muscle Recovery?
If you do not get enough sleep, you ultimately slow down the body’s recovery process, which impairs muscle growth and strength. While inadequate sleep impacts muscle performance, it can also cause:
- Increased inflammation and muscle soreness
- Poor coordination and balance
- Slower muscle repair and growth
- Increased fatigue
- Decreased muscle strength and endurance
- Reduced motivation to exercise
- Higher risk of injuries, such as sprains, strains, and injuries from overuse
- Slower reaction times
If you need to enhance athletic performance and aid muscle recovery, you may want to consider the Athletic Package. It is a comprehensive group of herbal supplements that work to nourish the musculoskeletal system for enhanced athletic performance.
Vincent Stevens is the senior content writer at Dherbs. As a fitness and health and wellness enthusiast, he enjoys covering a variety of topics, including the latest health, fitness, beauty, and lifestyle trends. His goal is to inform people of different ways they can improve their overall health, which aligns with Dherbs’ core values. He received his bachelor’s degree in creative writing from the University of Redlands, graduating summa cum laude. He lives in Los Angeles, CA.
