Sufficient sleep is extremely important for optimizing your sports performance. How this works? We explain it to you.
Sleep gives your body time to recover and rest from a tough workout. During your sleep, your body produces a growth hormone that ensures that the tears in your muscles, which arise during exercise, will repair faster. Have you ever had trouble the day after exercise that you couldn't get ahead? That you were grumpy and tired? Then you probably slept too little the night before. If you sleep too little, the growth hormone is not produced enough and your muscles cannot recover optimally.
6-8 hours of sleep, that's what you need per day. Can you save that? Then that's very nice. You give your body enough time to recover. Do you also keep to a rhythm? Then you're doing all right. Going to bed and getting up around the same time every day makes it easier to fall asleep and get out of bed. Maybe that's why you won't need the snooze button in a while.
Sleep deprivation | Causes
Do you ever eat a meal right before going to sleep or just too many snacks? I get that, we all do that sometimes. But unfortunately it does make you a lot more active. This makes it harder for you to fall asleep. Not desirable, your muscles still want to recover from the workout you did today.
Sleep deprivation | Effects
Just eaten, but still hungry? That's not always nice, especially not when the candy jar is staring at you. This hunger is another possible consequence of sleep deprivation. It occurs because, when you are awake, a certain hormone is produced that strongly influences the appetite. While losing weight, you are of course not waiting for this!
Sleep deprivation | Effects
STRESS! Generally a major cause of sleep deprivation. Certain situations like; high work/school pressure, a serious family situation, physical disorders and problems within your relationship or group of friends can cause a high level of stress. This probably sounds like known information. But what is the solution? Quit work or lock yourself in the house? No, that is practically not feasible and certainly not effective. Sports can offer you the solution. By continuing to exercise, eat healthily and get enough sleep, the stress and therefore your lack of sleep will gradually decrease. So you see again that there is an important connection between sleep and exercise.
TIPS | For when you have trouble falling asleep
1. Exercise before going to sleep.
Do you often exercise in the evening and find it difficult to fall asleep afterwards? This may be due to the effort that a workout requires of you. Due to the exertion, the adrenaline level in your body increases and this can make it difficult to fall asleep. So try to exercise during the day or at least before dinner!
2. Your mobile.
Put him away. You see your mobile enough. We also know how nice it is to look at your mobile for a while before you go to sleep. But you can really help yourself have a better night's sleep by putting it away from you at least an hour before you go to sleep. Devices ensure that your body relaxes less quickly. This will of course make it much more difficult for you to fall asleep. To fill the time without devices and to relax, you can, for example, read a book or listen to music.
Our personal tip, a great list to listen to before going to sleep: https://open.spotify.com/playlist/.
3. Coffee & Energy Drinks.
They give you energy. That is of course very nice for daytime. But in the end, too much can also cause anxiety, insomnia, digestive problems, muscle breakdown, addiction, high blood pressure, rapid heartbeat and fatigue. A whole laundry list and also muscle breakdown is in between. Reducing the consumption of caffeinated drinks can therefore promote optimal muscle building. It's worth the try. What is your max then? Research has shown that an average person should consume no more than about 400 milligrams of caffeine per day. This equates to about 4 cups of coffee.
Note: Pre-workout also contains caffeine. The quantity varies per product. Our pre-workout contains 161 mg of caffeine per serving. This is a thoughtfully composed amount. Some other pre-workouts can even contain 400+ mg of caffeine per serving, so be careful with this one!
In the end
Get enough sleep, which ensures optimal sports results and an energetic daily life. Take sleep seriously and use our tips!
Do you like this article and do you want to share your experience with too much or too little sleep with us? Then comment on the BLOG and maybe we'll share your experience on our Instagram.