If you’re on track with your fitness goals, it’s important to maintain your momentum throughout the holidays. That means making sure you don’t get run down—and planning for proper recovery. The right amount of recovery is critical not only for muscle building, it also allows your body to rest so you’re ready for the next workout. If you’re pushing towards your next PR, you’re going to need to start prioritizing sleep.
Related Reading: BEST SUPPLEMENTS TO MANAGE STRESS & SLEEP
Adequate rest plays a big role in achieving your fitness goals. Sleep influences nearly all of the body’s physiological systems, and when we don’t get enough, nearly every aspect of mental and physical wellness can be compromised. The National Sleep Foundation recommends that adults between the ages of 18–64 years old get between 7-9 hours of sleep each night (1). Yet, the average American adult gets only 6.5 hours of sleep each night (2). Check out how sleep may impact your workout motivation, the quality of your training session and muscle recovery:
WORKOUT MOTIVATION
Falling short of the recommended amount of sleep one night of the week isn’t an issue—but when you don’t get enough shut-eye night after night, it may start to impact your energy levels. Not only can poor sleep result in difficulty getting out of bed, it may also leave you feeling sluggish throughout the day. That can seriously impact your desire to hit the gym.
QUALITY OF TRAINING SESSION
Simply going to the gym won’t get you results, but having high-quality training sessions will—and that requires you getting enough sleep.
MUSCLE RECOVERY
You train your muscles hard to get the gains you want—you also need to give them time to recover. Sleep is your body’s opportunity to rest, recover and rebuild. Limiting sleep limits the time you give your body to get this job done.
TIPS TO GET MORE SLEEP
Good sleep starts with a quiet mind. Take time to chill out in the evening by listening to soothing music or practicing mindful meditation. Turn off the electronics—from the TV to gaming systems, to smartphones or tablets—an hour before bedtime. Supplements that support sleep and relaxation, such as melatonin and L-theanine, may also help you relax so that you can get the sleep you need to help feel your best.
If you’re taking on extremely tough workouts, natural sleep aids are formulated with a customized blend of both immediate- and sustained-release ingredients. The extended-release melatonin layer has been designed to support restful sleep over several hours. It also includes L-theanine, which supports a restful, relaxed state and promotes a sense of relaxation to cope with the stress of overwork and fatigue. Going a step further, the Palmitic Acid Monoethanolamide provides comfort and support for the body’s healthy inflammation response.
Now, hit the gym—and hit the sack!
REFERENCES:
- How much sleep do we really need? National Sleep Foundation website. http://www.sleepfoundation.org/article/how-sleep-works/how-much-sleep-do-we-really-need. Accessed April 17, 2012.
- Bedroom poll: summary of findings. National Sleep Foundation website. http://www.sleepfoundation.org/sites/default/files/bedroompoll/NSF_Bedroom_Poll_Report.pdf. Accessed April 16, 2012.
