Good sleep is important for athletes, but why?
When it comes to bodybuilding, workouts and nutrition are often the main focus. But there is a third important element that is often overlooked: sleep. Sleep is crucial for the body's recovery and muscle building. In this blog we take a closer look at why sleep is so important for bodybuilding.
Muscles are damaged and broken down during exercise. Sleep is the time when the body can repair itself and build new muscle fibers. When you sleep, hormones are released that contribute to muscle repair, such as human growth hormone. This hormone promotes muscle growth and helps repair damaged muscle tissue.
Sleep is also important for energy conservation. The body needs rest to store enough energy for subsequent workouts. Without enough sleep, the body can become fatigued and it can become more difficult to perform subsequent workouts at the same intensity.
A good night's sleep can also help maintain a healthy hormonal balance. The stress hormone cortisol can be increased with sleep deprivation, which can lead to muscle breakdown. On the other hand, getting enough sleep can help maintain a balanced hormone balance, which can contribute to muscle growth.
Sleep can also contribute to improved performance during exercise. A study has shown that athletes who got enough sleep performed better in terms of speed, strength and reaction time than athletes who didn't get enough sleep. This may be due to the fact that sleep contributes to the coordination of movements and the recovery of muscles.
Finally, sleep can also contribute to mental health. Sleep deprivation can lead to feelings of irritability, fatigue, and even depression. This can make it harder to stay motivated to exercise and keep the body healthy.
How long should I sleep?
Getting enough sleep is important for muscle growth and recovery, but there is no set amount of sleep that is optimal for everyone. In general, it is recommended to sleep a minimum of 7 to a maximum of 9 hours per night to optimize muscle growth and recovery. However, this can vary depending on several factors such as age, gender, exercise level and individual sleep needs.
It is also important to remember that it is not only about the length of sleep, but also about its quality. Deep, uninterrupted sleep is essential for body and muscle recovery. So it is not only important to get enough sleep, but also to make sure that your sleeping space is comfortable so that you get enough quality sleep.
If you feel like you're sleep deprived or if your sleep isn't of good quality, it can have a negative impact on muscle growth and recovery. So improving your sleep habits, such as reducing your screen exposure before bed, creating a restful sleep environment, and avoiding stimulants like caffeine before bed, can all help you get more and better sleep.
How shilajit can improve your sleep!
Shilajit is a natural supplement extracted from rocky areas in the Himalayas, Altai and Caucasus mountain ranges. It has been used in Ayurvedic medicine for centuries for its many health benefits, including improving sleep quality.
There are several ways in which Shilajit can improve sleep quality. One important way is by regulating the sleep-wake cycle and shortening the time it takes to fall asleep. Shilajit contains several bioactive compounds, such as fulvic acid and dibenzopyrones, which help promote a healthy sleep cycle. It increases levels of the hormone melatonin, which helps the body regulate the sleep-wake rhythm.
In addition, Shilajit can help lower levels of cortisol, the hormone released during stress that can disrupt sleep. By lowering cortisol levels, Shilajit may help promote feelings of calm and tranquility, making it easier to fall asleep and making sleep longer and deeper.
Another way Shilajit may improve sleep quality is by increasing levels of gamma-aminobutyric acid (GABA), a neurotransmitter that helps the body relax and promote feelings of calm. GABA can help reduce nervous system activity and lower heart rate and blood pressure, allowing the body to enter a deeper stage of sleep. However, it must be said that not much research has been done in this area.
In short, sleep is just as important to bodybuilding as training and nutrition. It is important to get enough sleep to promote muscle recovery, energy conservation, hormonal balance, performance and mental health. Make sure you get enough sleep to give your body time to recover and grow so you can get the best results from your workout. Shilajit can contribute to improving your sleep and therefore also speeding up your muscle recovery.