A good night’s sleep is essential for everyone, but it’s particularly important for athletes and those who are always on the go or who routinely lift weights. This is because stimulating hormones are released in our bodies as we sleep to aid with muscle rehabilitation.
So, whether you’re a professional athlete or just an avid exerciser, your body will benefit from a restful night’s sleep to function at its best. So, how precisely does this procedure take place?
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The Relationship between Sleep Quality and Muscle Performance
A good night’s sleep increases athletic performance by enhancing the to test this hypothesis, a team of Stanford University researchers recently enlisted top-tier NCAA swimming teams.
There was no change in sleep-wake patterns for the first two weeks of the research. Therefore, the second round of the research included having the swimmers sleep for an additional 10 hours a night. At the end of each practice, the swimmers’ performance ability was evaluated.
Researchers observed that after the experiment, swimmers had increased their speed, reaction time, turn timings, and the number of kicks by an average of five. In addition, researchers found that those who slept at least 10 hours per night ran faster and scored more points to test this theory on college basketball players.
- During strenuous activity, muscle tissue is damaged, and the complex protein chains inside the muscles.
- Reactive oxygen species” rush to these sites of damage and wreak even more havoc, causing even more destruction. But, you needn’t be alarmed. (This is the way muscles develop and strengthen.)
- Soreness may be felt due to the normal inflammatory reaction to the harm caused by the toxins.
- The brain’s innate inflammatory response promotes muscle healing.
- Additionally, the reaction generates growth factors that aid in developing and repairing muscle fibers and proteins.
- Muscle strength and bulk are enhanced over time due to this process.
- When we sleep, our bodies produce up to 95% of their growth hormone, which is used to repair and maintain muscle.
- When you exercise, your muscles lose their glycogen stores, which are refilled while you sleep.
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- Adults should sleep between eight and ten hours every night. It has already been explained that more sleep means more growth hormone is released, which helps repair and nourish the muscles in your body.
- Thirty minutes before going to bed, have a protein-rich meal. According to research, strength and muscle growth were boosted in resistance-trained athletes who took amino acid supplementation before bedtime.
- Prepare for sleep by performing a ritual 30 minutes before you go to bed. For example, take a shower, read a book, or listen to relaxing music instead of being distracted by electronic gadgets.
- Don’t work out too close to sleep if you can help it. Adrenaline is released from exercise, which keeps you awake and aware rather than enabling you to relax and go off to sleep.
- Get a new mattress. Researchers discovered that persons who received at least seven to eight hours of shut-eye on a new mattress were more inclined to engage in physical activity the next day.
- Make yourself at home. Your sleeping posture might cause aches and pains. American Chiropractic Association guidelines suggest sleeping on your side or back and utilizing pillows to help support your lower back or maintain your spine straight, as appropriate.
Athletes need to include nutrition in their training plans. Muscles consume up glycogen, a kind of stored glucose when they work out.
Post-workout protein, carbohydrate, and healthy fat consumption replenish glycogen stores and aid in muscle regeneration.
- Snack intelligently at night: Certain meals containing tryptophan or melatonin have been reported to aid sleep by researchers. Fruits and vegetables high in potassium include bananas, yogurts, milk, rice and grapefruit, kiwis, and oats.
- Before going to bed, limit your intake of carbs. Carbohydrate-heavy diets should be avoided before night to disrupt growth hormone production during sleep.
- Just say no to energy drinks. Sports performance is a common benefit touted by manufacturers of energy drinks. However, these beverages may contain high doses of caffeine and other stimulants, leading to over stimulation and agitation. As a result of this over-excitement, athletes may experience a decrease in performance.
Eliminating sugar from your diet before bedtime will help you get a good night’s sleep. For this reason, the pancreas releases insulin when blood sugar levels rise, which feeds your cells and might cause you to feel jittery. As a result, a “sugar high” is often felt after consuming a sweet treat or beverage.