🎓 📝 LAB REPORT-365 📝 🎓
#64 Sleep is for the weak (and the strong).
Proper training and nutrition are two well-known requirements to achieving athletic success. A key aspect of exercise often overlooked is SLEEP! Believe it or not sleep is essential to effective training and many say we should consider sleep as important as an actual workout. Muscle growth, fat burning ability and athletic performance are all diminished by sleep deprivation.
We know that muscles do not grow during a workout, but during the repair that occurs throughout the recovery period. Recovery doesn’t just involve a simple post- workout protein shake. After a workout, your muscles need rest to repair. Specifically, you (and your muscles) need sleep! A proper nights sleep is vital in muscle development and in order gain strength – largely due to the fact that growth hormone (GH) is released naturally during sleep. Although the production of this hormone declines with age, it is still present in adults and 50% to 70% of daily GH secretion occurs during the deepest sleep cycle. Depriving the body of sleep means that this opportunity for growth is lost.
With this in mind, it’s important to remember that you can have too much of a good thing – and oversleeping has its downsides too, such as drowsiness. So exactly how much sleep is the right amount? Studies have found that in adults, between 7 – 9 hours of sleep optimises the benefits of your z’s and promotes the natural production of GH. Additional benefits of a good night’s sleep include improved cognitive function (focus and attentiveness), regulation of ghrelin and leptin hormones (improved appetite control), and improved memory. With the right amount of z’s, you can get more of these!