Recovery

Sleep and Recovery

Sleep and proper recovery are essential for everyone, but especially for strength athletes, as they play a crucial role in recovery and muscle growth. During training, we put immense stress on our bodies, leading to tiny tears in the muscle fibers. These tears need to heal during rest periods to become stronger and larger. Sleep is a vital part of this process, as growth hormones are released more abundantly during deep sleep phases, promoting muscle growth.

Additionally, sleep helps restore the body’s energy sources, such as glycogen in the muscles, which is important for intense training sessions. When recovery is insufficient, the production of growth hormones and testosterone decreases, while cortisol levels rise, leading to catabolic effects on the body that hinder muscle growth. A long, restful sleep also helps maintain the balance between the hormones leptin (satiety) and ghrelin (hunger).

Neglecting recovery over an extended period can lead to overtraining (similar to burnout), increased susceptibility to illness, and a higher risk of injury. This is why it's especially important for strength athletes to get enough sleep and allow their bodies sufficient time to recover in order to make optimal progress in training.

To get enough sleep, it's important to establish a regular sleep schedule and stick to it, even on weekends. If possible, you can also split up your rest periods, such as getting 7 hours of sleep at night and taking a 1-2 hour power nap during the day. Always make sure it’s as dark as possible to promote melatonin production, the hormone that regulates the sleep-wake cycle.

Melatonin - The sleep hormone

Melatonin is a naturally occurring hormone responsible for the sleep-wake cycle. It is produced in the brain and released in the body when it becomes dark. Darkness is important for melatonin production as light affects melatonin levels. The darker it is, the more melatonin is produced.

Melatonin is produced in the brain by a special type of cell in the pineal gland that is activated by a nerve signal triggered by the eyes. It is then transported through the bloodstream to regulate the sleep-wake cycle.

However, melatonin production is disrupted by blue light emitted by electronic devices such as smartphones, computers, and televisions. Blue light blocks the signal from the eyes to the pineal gland, thereby interrupting melatonin production. It's important to turn off electronic devices at least an hour before bedtime to promote good melatonin production.

Optimize sleep quality

To improve sleep quality, it’s important to maintain a comfortable room temperature of 17-18°C. Additionally, establishing a regular sleep schedule and sticking to it, even on weekends, is crucial. Smartphones, TV, and similar devices are not helpful before bed due to the blue light they emit. Therefore, make sure to use a blue light filter at least. Avoid drinking too much liquid before bed. It's best to stop consuming fluids 2-3 hours before sleeping to promote deep, uninterrupted sleep. Especially caffeine can negatively affect sleep quality, even if it seems like it has no noticeable impact. So, cut out coffee and other caffeinated drinks at least 6 hours before bedtime.

It is now widely known that you don’t have to avoid carbohydrates in the evening while dieting. However, reducing them can be helpful if you're experiencing sleep problems. Similarly, strength or endurance training before bed can have a negative impact. It's best to leave at least 3-4 hours between your workout and sleep.

Whether sexual activity has a positive or negative effect on sleep is something each person has to figure out for themselves. It can be beneficial, as an orgasm can promote muscle relaxation and the release of hormones like serotonin and oxytocin, while adrenaline and norepinephrine are reduced. However, studies have also shown that, for some people, the opposite can happen, with an increase in stress hormones.

If you continue to have sleep problems despite dimming the lights, avoiding caffeine, and taking other measures, it might be worth trying some supplements before resorting to prescription sleep aids – always under medical supervision.

• Melatonin: A well-known way to support sleep is the hormone melatonin. It has no memory effect because it doesn't inhibit the body’s natural production and doesn’t cause tolerance. 2-3 mg of melatonin is enough to improve sleep and promote deeper rest. There are also tablets with delayed-release, but it's cheaper to dissolve 1-2 mg tablets under the tongue (for direct absorption) and swallow an additional 1-2 mg tablets (for slower absorption overnight).

• Glycine: Another supplement that can help improve sleep quality is the amino acid glycine. It promotes a faster onset of slow-wave sleep (SWS) and shortens the time it takes to fall asleep, as glycine slightly lowers body temperature. It can also enhance morning performance. It's worth buying an affordable glycine supplement and taking 3-5 g before bed. To improve absorption, you can take some vitamin C along with it. By the way, glycine is also great for sweetening drinks like tea.

• Magnesium: If you're already taking magnesium as a supplement, it might be helpful to take it in the evening, as it has a relaxing effect on the muscles and improves sleep quality. It's recommended to take 300–400 mg of magnesium before bed, preferably in the form of magnesium citrate or magnesium glycinate, as these forms are particularly well-absorbed.

Closing Words

If you want to build muscle, adequate recovery is crucial. Make sure to get enough rest and optimize your sleep to fully support your progress in training.

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Originally created post: 06/2009
Last updated: 01/2025