As athletes we often here about the importance of sleep for
recovery. But what is recovery, and why is it so important?
For me, I feel that sleep is the most important part of recovery,
and probably the one that most people ignore. Becoming deprived of sleep leads
to an increase of cortisol, the stress hormone. People under stress often have
higher levels of cortisol than those not under stress. A lack of sleep also
decreases glycogen and carbohydrates, leaving your muscles lacking the energy
stores required for exercise. Less sleep also means a higher likelihood of fatigue,
low energy and poor focus. Which means a higher likelihood of injury. Sleep
deprivation also effects the brains ability to repair memory, consolidate
memory and release hormones such as testosterone.
So, what does sleep do for us? Sleep restores brain function
and alertness, good for hard training sessions. It enhances muscle recovery
through protein synthesis and human growth hormone release, important for body
builders. Sleep also repairs damaged tissues, this can take from 24-36 hours
post session.
Good sleep and recovery means a reduction in injury rates.
Muscles that are tired and sleep deprived cannot protect tendons, ligaments and
bones from injuries as well as recovered muscles.
There are 5 stages of sleep 1-4 are non-REM sleep and 5 is
REM sleep. Both types are important and necessary. These 5 stages run in cycles
thorough out the sleep period, lasting about 90 minutes.
So, what can you do to help improve your sleep?
Have a night time ritual. This means turning off and
removing your phone from your bedroom. The blue light from electronics tricks
the brain into thinking it is daylight, so be shot of it. Get to bed before
midnight, this is the better time to begin sleep rather than after. Make sure
your room is dark and cool, blackout curtains are helpful to keep unwanted
light out. Buy a high-quality mattress that is comfortable for you. Before
going to sleep you can meditate or partake in positive self-talk.
Have a morning ritual. Get up the same time each day, even
weekends! Get sunlight as soon as possible. Wake up and open your curtains.
What can affect sleep. Poor nutrition can affect sleep,
avoid processed, fatty and spicy food. Avoid alcohol and watch your caffeine
intake in the afternoon.
It can be helpful to track your sleep to help determine if
high or low intensity work outs should take place. If you are feeling sluggish
or tired, postpone your hard workout for a light one such as walking, hiking or
cycling.
If you feel signs of fatigue, be sure to take the time off
to recovery. Fatigue can manifest as tiredness, cold-like symptoms, lack of
balance and the feeling of heavy feet.
So, remember, when you build a training plan, be sure to
build in recovery and sleep. IF you’re not sure how to make a training plan
there are many coaches online or personal trainers who can help take that
burden off your shoulders.
If you have any questions about sports injuries and
rehabilitation, please contact me at sara@prestigesportinjury.co.uk
