Sleep plays a significant role for boosting your immune function, elevating your metabolism, increasing your memory, improving your learning ability & different vital functions.
For bodybuilders adequate sleep is crucial for repairing tissue & gaining muscle. Bodybuilding is strongly linked with overtraining. Which is the biggest reason for insomnia.
A lot of potential insomnia causes have nothing to do with bodybuilding. Bodybuilders focusing on recovery & avoiding overtraining will help a lot in improving sleep quality.
Muscle Building & toning up demands tremendous efforts. It imposes stress on your body and there are many ways by which stress impacts your sleep. You must undergo lifestyle changes for sculpting those six-pack abs.
Dieting & working out two major components for successful weight loss & muscle growth. No one can achieve these goals without having to make adjustments in their eating habits & continuously killing themselves in the gym.
Also read: 8 Daily Exercises to Stay Fit
Bodybuilding Affects Sleep?
Sleep leaves a significant impact on muscle recovery. If you are into fitness and muscle building you must be already aware of the importance of sleep.
If you do not get enough sleep, you will feel unrest in the morning & the muscles won’t recover properly.
Sleep is one of the successful post-workout recovery ways. Bodybuilding isn’t just about diet & training. It’s more of a lifestyle change.
A lot of bodybuilders end up doing overtraining, it causes increases of blood pressure, stress, anxiety & inflammation. People who suffer from overtraining take longer to fall asleep.
Not feeling refreshed in the morning after sleep is a well-known sign of overtraining. Inadequate recovery also affects other forms of training.
How Much Should a Bodybuilder Sleep?
Experts recommend that you must sleep eight hours a night, it is known to be the ideal amount of sleep for an adult.
This is the number for an average person, a bodybuilder trains at a higher intensity thus his body undergoes more stress. Meaning his body requires more sleep for recovering properly. Taking adequate sleep majorly impacts your mood and cognitive abilities.
Ten hours of sleep every night is beneficial, but not that practical. Especially if you are someone who has a hectic job, a family life, or you are a social life.
Interestingly, the science behind sleep deprivation & its impact on your fitness performance & recovery isn’t watertight as one would expect. It’s actually a negative side effect of your training.
It affects your endurance performance and strength.
Sleep and Recovery
As we mentioned earlier, one of the primary outcomes of working out, especially of resistance training, is muscle damage – it’s the reason why you feel soreness and stiffness in your muscles when you are done working out.
Damaged muscle tissue needs additional proteins for getting help for repairing or replacing the damaged proteins of your muscle.
The process for creating new proteins is referred to as “protein synthesis,” & it is the key component of bodybuilding & overall recovery.
Several chemical reactions & hormones in your body are involved when it comes to sending these signals for increasing or initiating the process of muscle protein synthesis. Sleep has a massive impact on all those.
When it narrows to building muscle & training recovery, there are specifically 2 classes of hormones . Anabolic hormones & catabolic hormones.
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Your anabolic hormones are primarily responsible for developing tissue & typically leaves a positive impact on protein synthesis. Testosterone and human growth hormone such as insulin lies in this class.
Catabolic hormones are there for breaking down the tissue of the body. In that regard cortisol is the hormone which you should keep in check.
Less Sleeping is linked with More Eating
Without adequate sleep, the body declines the production of hormones which indicates that you are no longer hungry. Sleep deprivation can alter the production of this particular hormone.
Meaning less you will sleep more hungry you will feel. Lack of sleep lowers the insulin sensitivity as well. Because of which your muscle fuel fails to get replenished adequately.
Inadequate restoration of glycogen, athletes feel overly stressed and tend to lose attention.
Sleep Improves your Muscle Coordination
As sleep plays an important role in consolidating your memory, it is also essential for memorizing the play. Sleep also sharpens the following of the skills.
Increased Accuracy: Athletes who increase their sleep up to at least 9 hours per day. Shows to have improved incredibly: ranging from 35.7% to 41.8% accuracy.
Fast Reaction Time & Speed: Increasing sleep up to 10 hours at night leaves a positive impact on your overall health. It improves your diction and defense time.
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Improvement in Overall Performance: Taking adequate sleep during night improves your performance overall. Restless and fatigue affects your athletic performance like no other thing. Sleep helps in recovering your body from induced traumas. Recharges it’s natural battery and makes you more resilient and stranger. It’s actually the time when your muscles heal.