The Big Rocks of Recovery - Part 1: Sleep
Adequate recovery is non-negotiable if you’re going to make real and sustainable progress towards your goals.
And the recovery tools you need the most aren’t massage guns or compression boots, wonder supplements or cryotherapy chambers.
Here’s a little trade secret : the best things in life really are free.
The big rocks of recovery are sleep and hydration. If you can get these two things right, you’ll be taking significant steps to being able to show up at your best, time and time again.
In this article we’ll look at the importance of adequate sleep and some practical tips for getting more of it.
Benefits of Adequate Sleep for Recovery
Health and Immune System
Sufficient sleep strengthens the immune system, lowering the risk of illness and disease. It enhances your body’s ability to fight infections and recover from sickness.
>> Effects of Sleep Deprivation : Inadequate sleep increases illness risk. Sleeping less than 7 hours significantly increases your chances of catching a cold. Poor sleep quality increases this risk even further.
Muscle Repair
Good sleep optimises muscle recovery by lowering stress hormones and elevating the circulation of anabolic hormones like testosterone. These conditions promote protein synthesis, aiding muscle growth and repair after exercise or injury.
>> Effects of Sleep Deprivation : Lack of sleep raises cortisol, the stress hormone, which hinders muscle recovery by keeping your body in a catabolic state.
Performance
Adequate sleep improves decision-making, reaction times, and overall cognitive function. Well-rested individuals perform better in tasks requiring precision and judgement.
>> Effects of Sleep Deprivation : Sleep deprivation impairs decision-making and mimics the effects of being drunk. After a full day without sleep, performance is equivalent to that of having a blood alcohol level of 0.08.
Body Composition
Adequate sleep regulates the hormones responsible for signalling hunger and satiety, which reduces cravings for unhealthy foods, prevents overeating and supports a healthy metabolism.
>> Effects of Sleep Deprivation : Sleep deprivation raises ghrelin, the hunger hormone, causing you to crave sugary, salty or fatty foods, which can result in consuming about 300 more calories per day than when you’re well-rested. Additionally, sleep deprivation slows your basal metabolic rate (the rate at which your body uses energy at rest). These two effects together can create an energy surplus and lead to unwanted weight gain.
Practical Applications
Aim for 7-9 hours of sleep each night
People who say “I only need to sleep 4 or 5 hours each night” might genuinely think this is true, but less than 5% of people in the world can actually function optimally with that little sleep. The more likely situation is that they’ve conditioned themselves to cope, but the reality is that they are not giving themselves the recovery they need to perform consistently at their best.
Build a consistent sleep routine
Whether you’re a "night owl" or an "early bird", aim to have a regular bedtime and wake time that you respect daily - even on weekends - to align your body’s internal clock and give yourself the best chance to consistently get a good night’s sleep.
Look for ways to properly relax
Avoid electronic devices at least half an hour before bedtime. Things like TV and scrolling on your phone actually stimulate your stress response, rather than helping you find a calm and relaxed state.
Consider 10 - 20 minutes of nightly meditation, light stretching or journaling to clear your mind before sleep.
