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20th June 2018

The best training routine of diet and exercise will not be as effective without adequate rest daily, and sleep is the best way of getting this rest.

During sleep, growth hormone is produced and protein synthesis (provided protein is consumed prior to sleep) occurs- these are two beneficial aspects of sleep.

Human growth hormone is released during the conditions of sleep. In men, 60%-70% of daily human growth hormone secretion occurs during early sleep. Poor quality sleep can negatively impact human growth hormone levels.

Energy consumption reduction and brain cell restoration are two other aspects particularly important to those who are training.

As well as serving many key functions including growth and mental alertness. Sleeping 8-10 hours per night is similar to fasting and this is catabolic to muscle growth

Research suggests that during REM sleep, the body is able to restore organs, bone and tissue, replenish immune cells and circulate human growth hormone.

How to get adequate sleep each night:

  • Never oversleep- oversleeping may affect your normal sleep pattern and end up making you more tired.
  • Put your phone down- The blue light from mobile phones reduces the hormone that sends us to sleep (melatonin). Set a rule of switching off your phone, tablet and TV 30 mins before bed.
  • Exercise- exercising during the day will help you to sleep better on a night. Exercise may also reduce insomnia by decreasing arousal, anxiety and depressive symptoms.

How much sleep you need all depends on induvial difference. The more physical activity you do, the more muscles and the nervous system will break down in the natural course of experience stress on the body.

That rebuilding is done during sleep for the most part. So naturally the more you do, the more time it is going to take to rebuild those systems and the more sleep you will need.

The body goes through many sleep cycles during the course of the night and it is these cycles that help you on the road to rest and recovery during training.