We often overlook the relationship and importance of sleep and muscle recovery even when it is part of everyone’s general well-being and health. It is essential for our body as it allows the body to rejuvenate and prepare for the next day. Getting enough sleep can also help you avoid gaining weight, developing heart disease, and prolonging your sickness. It is a necessary function that helps your body and mind to replenish. When we follow a correct pattern of sleep, our body becomes immune to several illnesses. The brain cannot function correctly if it does not get adequate sleep.
How much sleep do u need?
The quantity of sleep you can get by on and the amount you need to function efficiently is vastly different. The average adult sleeps less than seven hours per night, according to the National Institutes of Health. Six or seven hours of sleep may seem adequate in today’s fast-paced environment. In truth, it’s a surefire way to end up with chronic sleep deprivation.
Just because you can function on six or seven hours of sleep doesn’t mean you should deprive yourself of sleep.
While sleeping varies slightly from person to person, most adults require seven to nine hours of sleep to function optimally.
Relationship between sleep and muscle recovery
Sleep is considered to be one of the most crucial components when it comes to physical recuperation, especially if you are exercising. During this time, 95 per cent of growth hormone (a vital building block in muscle healing) is released which helps to ease those aches and pains while still training. Sleep is not only important for recuperation, but it can also help you avoid being hurt in the first place! According to studies, obtaining less than 5 hours of sleep every night increases your risk of sustaining a workplace injury by 2.5 times, while receiving 6 to 7 hours of sleep decreases your risk by 1.4 times.
Sleep for muscle recovery
Sleeping for 7-9 hours each night is essential, especially if you want to improve your body composition, gain muscle mass, or be ready for your personal training session the next day. Sleep promotes muscle repair by increasing protein synthesis and releasing human growth hormones. The importance of sleep for muscle recovery is essential as you sleep deeper, your muscles will experience an increase in blood flow, which will provide oxygen and nutrients to help your muscles recover and mend, as well as renew cells. Hormones too have a role.
also read, Can You Train Everyday Without Overtraining