Importance Of Sleep And Recovery Strength Training

When is too much, too much? Like most things in life, more is not always better. Eating carrots is good for your health, but eat only carrots and your skin may turn yellow.

The same is true in any fitness program, including weight training. Your body needs rest and recovery to repair muscle and build strength. When you over train without sleep and rest you run the increased risk of injury and reduce the amount of muscle strength that you can build.

Sleep is essential for health as well as athletic performance. Surveys conducted by the National Sleep Foundation found that at least 40 million people in the US suffer from over 70 different types of sleep disorders and have problems getting to sleep. Many of these people go undiagnosed and untreated.

According to the Harvard’s Women’s Health Watch there are six different reasons you shouldn’t skimp on your sleep. Short on sleep and your body will learn less and take longer to learn, metabolism slows, problems with mood, altered immune function and increased hypertension or high blood pressure. (1)

Getting a good nights sleep will improve your muscle repair between strength training sessions and improve your overall health. Sleep is the only time when your body isn’t busy expending energy on movement and can spend the time and energy to repair muscles and build your immune system.

Start by exercising earlier in the day so your sleep is restful and you can get to sleep more quickly. Cut out your alcohol intake too. Although the alcohol is a depressant and you fall asleep quickly, the quality of the sleep you do get is poor. You’ll get dehydrated too.

Cut out the caffeine after 3pm too. Caffeine is a stimulant and will keep you awake at night. Try to stay away from sleep medications and instead develop good sleep habits.

Go to bed at the same time each night.
Don’t watch television or work in bed. Keep the bed for bedtime activities.
Make the room very dark, use room darkening blinds or a sleep mask. The darkened room will balance your hormonal levels and improve your sleep quality.
Keep your phone and other electrical equipment away from the bed.
Try drinking a small glass of milk before bed or eating a small high protein meal.

References:

(1) Harvard: Importance of Sleep

http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health

Resources:

Muscle & Fitness: 6 Sleep Tips for Weightlifters

http://www.muscleandfitness.com/workouts/workout-tips/6-sleep-tips-weightlifters

Elite Fitness: The Importance of Sleep for Muscle Growth

http://www.elitefitness.com/forum/weight-training-weight-lifting/importance-sleep-muscle-growth-655620.html

Health Guidance: The Importance of Rest and Recovery in Weight Training

http://www.healthguidance.org/entry/13931/1/The-Importance-of-Rest-and-Recovery-in-Weight-Training.html

Military: The Importance of Sleep

http://www.military.com/military-fitness/health/importance-of-sleep