A weightlifting session at the gym may leave you powered up for a night out on the town It turns out that sleep is crucial for strength training recovery and helps with muscle repair after a strenuous workout
On the flip side inadequate sleep can interfere with the bodys ability to recover after lifting weights and inhibits the bodys ability to build maximum muscle strength
Along with dietary protein to aid in muscle repair and new muscle growth your body produces its own muscle building hormones while you sleep including human growth hormone HGH During the N3 stage of NREM non rapid eye movement sleep blood flow to your muscles increases and tissue growth and repair occurs
During REM sleep the muscles relax which can help relieve tension and reduce symptoms of certain types of chronic pain In fact many of the critical restorative functions in the bodylike tissue repair and muscle growthoccur mostly or only during sleep
A consistent sleep schedule of seven to nine hours a night possibly more if you are a competitive athlete will help the muscle healing process
In addition to muscle strength muscle coordination improves with sufficient sleep Basketball players who added two hours of sleep to their nightly routine experienced a five percent increase in reaction time and speed on the court
Sleep is vital for cementing muscle recall linked to body movements Together with the muscle repair and growth that happens during sleep this allows for overall improved athletic performance
The exercise sleep connection works both ways Strength training itself can help you get a better nights rest Individuals who strength train may fall asleep faster have better quality sleep and wake up less frequently throughout the night Dont like to lift
Try running yoga or aerobics instead Any type of exercise is beneficial when it comes to sleeping more soundly although some exercises like competitive sports should be avoided within two hours of sleep
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