Sleep plays a crucial role in maintaining overall health and well-being, and it is especially important for those who engage in physical activity.
Adequate sleep is essential for pain management, muscle growth and recovery, and weight management. Clinical research has shown that individuals who get adequate sleep have a lower risk of chronic pain and a faster recovery time from injuries. Poor sleep quality can also affect muscle growth, leading to chronic sleep deprivation and disrupting the body’s natural repair and recovery processes. In this blog, we will discuss the latest research on the relationship between sleep and muscle growth, recovery, pain management and weight management.
Recent clinical research, including a study titled “The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment” (Witard, Tipton, Jeukendrup, & Trenell, 2014), published in the Journal of Sleep Research, has further highlighted the significance of sleep-in muscle growth and recovery. The study found that acute sleep deprivation decreases muscle protein synthesis and alters the hormonal environment, including a decrease in growth hormone and testosterone levels, which are essential for muscle repair and growth. Additionally, poor sleep quality can also affect muscle growth, as it can lead to chronic sleep deprivation and disrupt the body’s natural repair and recovery processes.
Furthermore, research indicates that there is a relationship between muscle mass and sleep quality. A study published in the Journal of Clinical Sleep Medicine found that older adults with poor sleep quality had lower muscle mass than those with better sleep quality (Kline et al, 2015). This suggests that not only quantity but also quality of sleep is important for muscle growth and recovery.
Recovery from physical activity is also dependent on adequate sleep. During sleep, the body goes through a process of repair and rejuvenation, which is critical for the recovery of muscles and other tissues that have been damaged during physical activity. Inadequate sleep can delay recovery and increase the risk of injury. A study published in the Journal of Athletic Training found that individuals who did not get enough sleep had a longer recovery time after a workout than those who did.
In addition to muscle growth and recovery, adequate sleep is also crucial for pain management. A randomized controlled trial published in the Journal of Sleep Research found that individuals with chronic pain who practised good sleep hygiene had a significant reduction in pain symptoms compared to those who did not. This is because, during sleep the body releases natural painkillers, such as endorphins and serotonin, which can reduce pain and inflammation.
Lack of sleep can also lead to weight gain and obesity. A meta-analysis published in the European Journal of Clinical Nutrition found that individuals who get less than 7 hours of sleep per night have a higher risk of becoming overweight or obese compared to those who get 7-9 hours of sleep per night (Penev, 2007). This is because lack of sleep can disrupt hormones that regulate hunger and metabolism, leading to an increase in appetite and a decrease in energy expenditure.
In conclusion, it is essential to prioritize sleep to maximise physical activity’s benefits and maintain overall health and well-being. Adequate
sleep improves pain management, muscle growth and recovery and helps maintain a healthy weight. Aim for 7-9 hours of sleep per night and practice good sleep hygiene to achieve optimal health benefits. As always, it is important to consult with your healthcare provider before making any changes to your sleep habits or physical activity routine.
References:
Kline, C. E., et al. (2015) “Association of muscle mass with sleep quality in
older adults: findings from the National Health and Nutrition Examination
Survey (NHANES) 2005-2010″ Journal of Clinical Sleep Medicine,
11(9):1051-1058
Penev, P. D. (2007). Association between sleep and morning testosterone
levels in older men. Sleep, 30(7), 829-834.
Witard, O. C., Tipton, K. D., Jeukendrup,
