How Sleep Affects Your Strength

Sleep plays an important role in muscle growth and strength. Studies have shown that inadequate sleep can reduce muscle strength, endurance, and leave you feeling fatigued. It also causes your body to produce higher levels of cortisol, a hormone that can lead to decreased muscle production and breakdown.

Additionally, it can slow the rate at which your muscles repair, making it harder to build strength. Good bedtime habits and getting an adequate amount of sleep are essential for maintaining muscle strength and improving physical performance.

Here are 3 Ways Sleep Impacts your Strength Training

Muscle Recovery

The reason why sleep is so important for muscle recovery is because sleep helps regulate cells and repair your muscular and neurological systems. If you are not getting the proper quantity and quality of sleep to repair your muscles, your workout performance will be compromised, and you most likely will not see progress in the way you’d like to. Poor sleep can additionally lead to further breakdown of your muscles and tendons, which can cause joint injuries and pain.

Concentration

Poor sleeping habits will also affect your concentration. Your workouts require high levels of adaptability and focus; learning new movements, practicing proper form and technique, and execution. Poor sleep will impact all of these areas, greatly affecting your ability to show up in your workout.

Nutrition

Nutrition plays a huge role in your ability to build and maintain strength and is also affected by the quality of sleep you are getting. When you have poor sleeping habits your hormones become altered, and your body responds by craving sugar, caffeine, and processed foods to help boost your energy levels. This may lead to a crash, which could impact your workout performance and your ability to build and maintain muscle mass. Good sleep and proper nutrition lead to great workout/results!

Sleep Tips:

Most adults need 7-8 hours of sleep a night to remain healthy and alert. Some people may need more or less sleep, depending on their individual needs. It is important to find an amount of sleep that works best for you in order to optimize your overall health and performance.

Here are some everyday tips you can implement to achieve the right amount of sleep, and in turn crush your fitness goals.

1. Avoid caffeine and alcohol in the hours leading up to bedtime.
2. Make it a priority to keep a consistent sleep schedule, going to bed and waking up around the same time every day.
3. Create a comfortable sleep environment that is free from distractions and noise.
4. Exercise regularly throughout the day.
5. Avoid eating large meals right before bed time.
6. Relax your mind and body with a calming activity before turning in, like taking a hot bath, reading a book or meditating.
7. Try a cold plunge!