The influence of sleep on training

We live in a world that often glorifies hard work, intense workouts and long days. But it's easy to forget one of the most powerful and natural performance enhancers: sleep. Whether you're an elite athlete, a fitness enthusiast, or someone just trying to stay in shape, sleep plays a critical role in both training and recovery.

What happens in the body when we sleep?

Sleep is not just a passive state; it is a time when the body works at high pressure to repair and recover:

• Muscle repair: During deep sleep, growth hormone is released, which helps repair damage to muscles and tissues that occurs during exercise.
• Immune system: Sleep strengthens the immune system, which reduces the risk of diseases that can affect your training.
• Mental recovery: REM sleep, the phase where we dream the most, helps the brain process learning and improve motor skills.

How does lack of sleep affect your training?

Skipping a few hours of sleep may not seem like a big deal, but the consequences for training and recovery can be greater than you think.

1. Reduced performance: Lack of sleep leads to lower energy levels, poorer coordination and reduced endurance.
2. Impaired muscle building: Without enough deep sleep, the release of growth hormone decreases, which can negatively affect muscle recovery.
3. Increased risk of injury: Fatigue affects reaction time and concentration, which increases the risk of accidents and injuries.
4. Increased craving for unhealthy food: Lack of sleep upsets the body's hormonal balance, which can lead to increased hunger and cravings for quick energy such as sugar and fat.

How much sleep do you need?

The need for sleep varies, but for most adults 7-9 hours per night is recommended. If you train hard or have a physically demanding job, the need may be even greater. Listen to your body - if you feel tired, perform worse or have difficulty recovering, it may be time to prioritize sleep.

Tips for better sleep and recovery

1. Create a sleep routine: Go to bed and wake up at the same time every day, even on weekends. This helps the body set its internal clock.
2. Avoid caffeine and alcohol: Caffeine can disrupt sleep for several hours after consumption, and alcohol impairs sleep quality.
3. Reduce screen time in the evening: Blue light from screens inhibits the body's production of melatonin, a hormone that helps you fall asleep.
4. Invest in a good sleeping environment: A dark, cool and quiet bedroom can make a big difference.

Exercise regularly – but not too late: Physical activity can improve sleep, but exercising too close to bedtime can have the opposite effect.