Sleep
It’s well documented that sleep has a significant impact on muscle recovery.
And aside from the obvious effects of feeling groggy the next day, another pitfall of not getting enough sleep, and quality sleep at that, is that it affects your efforts in the gym. Most of us are able to ‘function just fine’ off of a few hours sleep a night but lack of sleep will always directly impact your body composition goals!
Now, there are two main stages of sleep;
REM (rapid eye movement) Sleep: occurs in cycles of about 90-120 minutes throughout the night, and it should usually account for up to 20-25% of total sleep time in adults.
Non-REM Sleep: known as slow-wave or deep sleep, this phase is essential for muscle recovery and restoring the body. Accounting for 40% of total sleep time, during this phase your blood pressure drops and your breathing becomes deeper and slower.
Sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition and increase muscle mass. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.
The best way to ensure you are able to get your 7-9 hours is by setting yourself an alarm and working backwards from there.
So tonight, try setting yourself a routine before bed. Give yourself 60-90 minutes of non-phone time before you go to sleep to allow your brain to naturally unwind.
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