Why do we need sleep?
As humans, we need sleep for many reasons. Sleep is a resource for ourselves that provides periods of rest for the body and mind. It also supports physical and mental growth and is critical for recovery.
At an adolescent age, sleep is beneficial in supporting development and growth. Without sleep, many major side effects occur that can damage your physical and mental health. Sleep is why we can think clearly, focus on a task, interact with others, and heal our bodies and immune systems.
How does sleep affect your results from the gym?
The stuff you do outside of the gym is just as important as what you do at the gym. You probably are thinking of fueling and eating enough protein, but there is more to that. Recovery is another important part.
When you do not sleep enough, your workout from the gym is basically erased. None of the benefits are delivered to you from the workout if you do not sleep. With sleep, your body will recover properly, meaning your muscles with recover and grow.
After a hard workout, your body is almost destroyed, and the first thing it needs is for it to be recharged, and sleep is the only way it will. W. Christopher Winter, MD says that growth hormone is essential for athletic recovery, and you get that from sleep. Not getting enough sleep one night can affect your whole week because it puts you behind in everything. When you sleep, your muscles are repairing the small tears you created from your previous workout.
The only way you will gain more muscle is by sleeping well enough every day, so that your muscles can recover and repair properly. With more sleep, you are also prone to fewer injuries, more energy and motivation, improved endurance and strength, and steadier progress.
How can you get to bed earlier?
Set up a sleep schedule so you are guaranteed to get the best quality sleep.
Get rid of doom scrolling on your phone before bed; the blue light is a trigger that will keep you up longer, so try to avoid all screens an hour before you get to bed.
Try reading a book or journaling before bed; it may help you fall asleep quickly.
Have a set bedtime every night so you become more stuck to that time.
Lastly, do not stress or overcomplicate your sleep because it will simply mess up your sleep. Many apps and trackers help track your sleep activity and include a log of your sleep, including the number of hours you were asleep, your REM sleep, light sleep, and the hours you were awake. The most important thing you can do after working out is get to bed early that night to ensure your body recovers the best way.
