Sleep is a key driving force behind our bodies ability to recover and maintain homeostasis throughout training as well as maximise performance. Despite this, the average reported sleep time is approximately 6.5hrs vs the recommended 7-9hrs required in order to avoid the deficits associated with sleep loss.
So how does sleep help us?
Recovery
Muscle Repair and Growth: During deep sleep, the pituitary gland in the brain releases growth hormone, which stimulates muscle protein synthesis to repair the microscopic damage caused by exercise.
Hormonal Balance: Sleep lowers the levels of cortisol in the body, the stress hormone that breaks down tissues, and reduces the level of inflammatory cells while increasing the production of anabolic hormones to rebuild your body.
Immune Function: The body produces cytokines, the chemical messenger cells of the body, whilst we sleep. The cells communicate with immune cells by telling them where to go and therefore essential for fighting off infections and inflammation.
Performance
Cognitive Function and Decision Making: Mental acuity, quick decision-making, and strategic thinking rely heavily on good sleep. Just one night of poor sleep can slow down reaction times by as much as 20%.
Aerobic Endurance: High-quality sleep supports the function of mitochondria, the power house of the cell, which improves your body’s ability to efficiently produce energy during prolonged physical exertion.
Strength and Power: Detrimental effects on maximal strength performance have been repeatedly documented in athletes suffering from sleep loss.
Motor Skills and Coordination: Sleep deprivation hinders precision, accuracy, and fine motor skills, which are vital for technique-heavy sports and activities.
Injury Prevention: Research consistently links insufficient sleep with a significantly higher risk of physical injury due to reduced cognitive function resulting in poor performance.