Good sleep is of paramount importance for a multitude of reasons regarding you overall wellbeing as it plays a crucial role physical and mental health and it is really important in respect to physical fitness.
Sleep is really important for muscle recovery and growth and physical fitness. As you sleep, particularly in the deep sleep and REM stages, the body releases a growth hormone which is really important for muscle repair and growth. This helps the muscles recover from the stress that was put on them during exercise; this makes them bigger and stronger.
Protein synthesis is most efficient during sleep. This is the process by which muscles repair and grow, so good sleep allows for better recovery and increased muscle mass; important for fitness.
Good sleep is important for energy restoration and fitness. Adequate sleep replenishes the glycogen stores in muscles. Which is important for endurance and energy in exercise. Poor or inadequate sleep can deplete these store which results in poor performance and fatigue. Good sleep assures that the body is well rested and will have plenty of energy during the day.
Sleep is important for the balancing of hormones. Sleep regulates the release of certain hormones which includes cortisol and insulin. Cortisol is a stress hormone so high levels of it can lead to muscle breakdown and the accumulation of fat. Poor insulin sensitivity can hinder muscle growth and fitness.
Sleep is important for injury prevention. Poor sleep can lead to sleep deprivation which impair your coordination, balance and will increase the risk of injury. Proper rest and good sleep will assure this is avoided.
Good sleep is important for weight management too. Good sleep helps regulate your appetite by controlling the hormone that influence hunger and satiety. Bad sleep can result in increased appetite and craving resulting in weight gain. A healthy weight is really important for your fitness.
Effective sleep can also be really important for your cognitive functioning as well as for your fitness. If you have slept well you will have better concentration, focus and decision making. If you have had poor sleep you willhave higher levels of stress and anxiety.
Sleep Hygiene and Fitness
Sleep hygiene is the set of practices and habits that help you sleep better and more effectively. Good sleep hygiene will have an impact on nearly every aspect of your life and goes a long way to being physically fit and there are some good tips for sleep hygiene here.
It’s important to keep a good sleep schedule. Go to bed at the same time every night and get out of bed at the same time every morning. This kind of consistency keep your body clock in a regular rhythm. Important in stay physically fit.
Keep a regular bedtime routine. Develop a relaxing pre-sleep routine. Maybe you can have a warm shower and drink a cup of camomile tea. You may also like to do some light reading, mediation or listen to calming music.
Have a sleep friendly environment. Make sure there are no distractions, such as loud noises or bright lights. Your room should be dark, but if there is some light it should be dim and gentle. Make sure you have a comfortable mattress and pillow; a comfortable sleep is important for your body recovery and important for staying fit.
You should avoid screens and bright lights in the hour before going to bed. The blue lights emitted by phone and computer screens can interfere with melatonin production and make it harder to fall asleep.
Manage your stress and anxiety before bedtime. Practice mindfulness, meditation or maybe yoga before bed. If you get agitated before bedtime you may find it harder to get to sleep.
By consistently applying these sleep hygiene principles, you can create an environment and routine that promotes healthy, restful sleep. Good sleep is of paramount importance in your journey to become and stay fit.