After exerting and working out your body and muscles, muscle recovery is an integral part of healing. A vital factor for successful muscle recovery is getting proper sleep. First, what exactly is muscle recovery? During muscle recovery, your muscle tissue will start to rebuild.
Oftentimes, when doing a workout, you focus on a specific muscle group. That particular muscle group will need rest, where muscle recovery comes in. In addition to staying hydrated and eating properly, getting enough sleep is critical to muscle recovery.
When Is Sleep Important for Muscle Recovery?
It is a no-brainer that the right time to get proper sleep will be the night of your muscle recovery, the same day you exercised.
But the key to getting adequate sleep for good muscle recovery is getting enough rest. The goal is to aim for at least seven to nine hours of consistent sleep during the recovery process. This gives your body and muscles plenty of time to recover and rejuvenate.
What are the Reasons for Getting Sleep for Muscle Recovery?
There are many reasons to get proper sleep during muscle recovery. For one, if you are going to be training the next day, a good night’s sleep will have you prepared and well-rested for the workout. On top of preparing you for more training, muscle recovery helps change your body composition. The National Institute of Health found that positive sleep quality improves muscle strength and muscle growth with a consistent sleep schedule.
It is always a wise idea to get in the habit of stretching before bed to loosen up your muscles before the start of the muscle recovery process. Maintaining a healthy sleep schedule and muscle recovery process is essential to sustain a healthy lifestyle.
How Does Sleep Help with Muscle Recovery?
We all know that sleep is good for the body. But how does it exactly help with muscle recovery?
During the non-REM sleep cycle, known as the deep sleep phase, the muscle tissues are regenerated. This is done through photosynthesis and the release of the human growth hormone. The National Institute of Health found that the secretion of the growth hormone occurs only during the non-REM sleep cycle.
This is why getting enough sleep and getting to that deep sleep phase is so crucial during muscle recovery.
Tips to Get Better Sleep During Muscle Recovery
There are ways to get a better night’s sleep during muscle recovery.
· Sleep in a dark and quiet room
· Turn your phone on silent
· Avoid using electronics 30 minutes before bed
· Avoid caffeine after 4 PM
· Aim to get 8 hours of sleep per night
Individuals who exercise regularly, like taking a hot yoga class in Scottsdale, or are avid runners are impacted by muscle recovery, or lack thereof. No one enjoys muscle soreness or fatigue, so we hope these tips provide more insight on how to support your muscles. We believe a routine and lifestyle that inherently benefits your mind, body, and soul should involve quality sleep…and after what we learned today, quality sleep will benefit your muscle recovery too!