How To Sleep After Exercise To Aid Muscle Recovery & Growth

HOW TO SLEEP AFTER EXERCISE TO AID MUSCLE RECOVERY We've all felt the benefits of a great night's sleep. But it's even more important for athletes to rest properly to aid muscle recovery and growth after exercise. OFF >> TRAINING, TOSSING & TURNING After a big race or heavy training session, sleeplessness can occur. This is also known as post-exercise insomnia. » » » » » » WAYS TO PREVENT POST-EXERCISE INSOMNIA Н20 Drink lots of water before, during and after exercise Work out no less Only consume caffeine before than 3 hours before bedtime your exercise A hot bath/shower will For a comfortable sleep cool your bedroom to prepare your body for sleep 15-20°C WHAT HAPPENS IN YOUR BODY DURING EXERCISE? Dehydration from sweating Caffeine Increase in heart consumed rate & core through energy drinks/snacks temperature Suppressed melatonin Stimulated nervous & production endocrine systems HOW DOES THIS AFFECT YOUR SLEEP? 5KG Cortisol also stops the production of melatonin, a.k.a. the sleep hormone. Bright lights at the gym will inhibit It's difficult to During exercise we produce the stress hormones cortisol and lower your core temperature when you're dehydrated. Dehydration also raises your heart rate, meaning no sleep for you! norepinephrine. Put simply, the body stays hyped even after the race is over! melatonin production, too. » » » DEEP SLEEP During sleep we pass through various stages, all of which play a role to restoration. Stages 3 and 4 of non-REM sleep, also known as 'deep sleep', are the most important for muscle recovery. » » » >» » » Ideal Sleep Time? 8-10 hours. Anything longer can reset your body clock and damage your sleep cycle the following night. Anything shorter may not give adequate time for your body to fully recover from the stress of training. WHAT HAPPENS DURING DEEP SLEEP? 30 V 50 Blood pressure Breathing becomes deeper Blood not used in resting brain is sent to muscles drops and slower Muscles receive New cells are Pituitary gland releases growth hormone, causing tissue growth & muscle repair extra oxygen & nutrients which regenerated & muscle tissue is helps with healing and growth replenished » » More exercise = %3D more sleep required Physical activity puts stress on the muscles and nervous system. This is rebuilt during sleep. » » » » » » WHEN IT'S MOST IMPORTANT 17 80 Strength or weight training Periods of extra Endurance tests training leading up to an event like marathons WHY IT'S MOST IMPORTANT Repair Growth During strenuous workouts, muscles can often build up microscopic tears. Sleep helps to heal those tears The body must synthesize proteins faster than it breaks them down to build up muscles. Sleep is the best time for the body to use absorbed nutrients for protein synthesis as it's the longest we go without eating. as your body will produce larger molecules to repair the muscular, immune and nervous system problems that occur. Did You Know? Building muscle mass is also known as hypertrophy Make the most of your training with a great night's sleep - the results should follow! References trainright.com SLEEP МАТTERS livestrong.com relentlessgains.com Club fitness.mercola.com breakingmuscle.com naturalmedicinejournal.com cc Please attribute Creative commons with a link to https://www.dreams.co.uk/sleep-matters-club/ Except where otherwise noted, this work is licensed under http://creativecommons.org/licenses/by/3.0 Creative Commons and the double C in a circle are registered trademarks of Creative Commons in the United States and other countries. Third party marks and brands are the property of their respective holders. Iיו ויויןיו הדוחהההIalil SOAP