How Sleep Impacts Recovery

Your training at the gym leaves you hopped up on endorphins and all the feel-good hormones. Now it’s time to recover and grow before you do it all over again tomorrow. Protein, carbs, creatine are all important but it turns out that sleep is crucial for exercise training recovery and helps with muscle repair after a strenuous workout. On the flip side, poor sleep quality and quantity can interfere with the body’s ability to recover after training and prevent the body’s ability to build and repair muscle. Leaving you day-dreaming of bigger stronger muscles!

Along with dietary protein to aid in muscle repair and new muscle growth, your body produces its own muscle-building hormones while you sleep, including human growth hormone (HGH). During non-REM sleep, blood flow to your muscles increases, and tissue growth and repair occurs. During REM sleep, the muscles relax, which can help relieve tension and reduce symptoms of certain types of chronic pain. Critical functions in the body—like tissue repair and muscle growth—occur mostly during sleep. A consistent sleep schedule of seven to nine hours a night (possibly more if you are a competitive athlete) will help the muscle-repair process.

Sleep duration seems to be a single predicting factor on total and free testosterone during morning hours in older men. Declining testosterone due to aging is associated with unsettled sleep patterns. One study that included young males who routinely slept 8 hours had their sleep cut by 3 hours for 5 days, showed a reduction in testosterone by an average of 10.4%. On top of this, consistently sleep restricted nights can reduce androgen levels by some 10-30%.

Getting your return on investment from the gym is vital, otherwise, all that hard work is wasted. Falling asleep and staying asleep can elude some people. If you have a hard time with both Driven Nutrition® R&R™ is a product you won’t want to go without. R&R™ contains natural sleep aids like melatonin, kava kava, valerian root, and magnesium to put your body at rest faster and keep it there longer without interruption.

Therapeutic sleep is found in the REM stage of sleep. The faster we reach this deep sleep stage and the longer we reside in it the more recovery takes place. R&R™ contains Cissus quadrangularis, and Coleus Forskohlii to increase the bodies natural testosterone secretion (Cissus is also great for the joints) and GABA and L-Ornithine help to encourage HGH output. Both vital for recovery and muscle growth for men AND women!

There you have it, three ways to better recovery while you sleep. R&R™ makes the perfect sleep aid to help with natural hormone production to increase recovery efforts. Helping to get you back in the gym to crush the next day’s workout!

Share This Article:

Share on facebook
Facebook
Share on twitter
Twitter
Share on email
Email
Share on tumblr
Tumblr

References

  • Penev PD. Association between sleep and morning testosterone levels in older men. Sleep. 2007;30(4):427–432. doi:10.1093/sleep/30.4.427
  • Luboshitzky R, Shen-Orr Z, Herer P. Middle-aged men secrete less testosterone at night than young healthy men. J Clin Endocrinol Metab. 2003;88(7):3160–3166. doi:10.1210/jc.2002-021920
  • Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011;305(21):2173–2174. doi:10.1001/jama.2011.710
  • Bonnar D, Bartel K, Kakoschke N, Lang C. Sleep Interventions Designed to Improve Athletic Performance and Recovery: A Systematic Review of Current Approaches. Sports Med. 2018;48(3):683–703. doi:10.1007/s40279-017-0832-x
  • Fullagar HH, Duffield R, Skorski S, Coutts AJ, Julian R, Meyer T. Sleep and Recovery in Team Sport: Current Sleep-Related Issues Facing Professional Team-Sport Athletes. Int J Sports Physiol Perform. 2015;10(8):950–957. doi:10.1123/ijspp.2014-0565
Scroll to Top