A good night's sleep gives you new energy and makes your body stronger. During sleep, your muscles recover, damaged muscle fibres are repaired and your body replenishes energy. So you wake up the next day fitter. If you sleep too little, your body gets less time for recovery. This reduces muscle strength, increases the risk of injury and slows recovery. This is why it is important to know how sleep and muscle recovery work together.
How does sleep and muscle recovery work in your body?
During the night, you go through different stages of sleep. Deep sleep is especially important for your muscles. During this phase, your body produces growth hormones. These hormones repair damaged muscle tissue and build muscle. From research shows that your body produces these hormones mainly during deep sleep. Therefore, deep sleep is essential for good recovery.
What happens when you don't sleep enough?
A lack of sleep has direct consequences. Your muscle strength and endurance decrease. Your recovery after training or injury takes longer. You get muscle pain or strain faster. Your immune system also weakens, making you more susceptible to complaints. Moreover, you often feel tired and lifeless during the day.
Practical tips to improve sleep and muscle recovery
You can also do a lot yourself:
- Go to bed around the same time every day and get up at the same time
- Put away phone and tablet in the hour before you go to sleep
- Make sure your bedroom is dark, quiet and cool
- Avoid coffee and heavy meals in the evening
- Schedule rest days if you exercise or train often
- Do relaxation exercises or breathe calmly before sleeping
How can physiotherapy help with sleep and muscle recovery?
A physiotherapist will help you sleep better and recover faster. Massage or mobilisation techniques reduce muscle tension, making it easier to fall asleep. You get advice on good sleeping positions and how to put less strain on your body at night. Together with you, the physiotherapist will draw up an exercise programme focusing on rest and recovery. Relaxation exercises and breathing techniques ensure more rest and a better night's sleep.
Notice that your muscle aches don't go away after sleeping?
Then take contact with us. You can reach us by calling 085-5000333 or by sending an e-mail to info@friskfysio.nl. We will serve you as soon as possible and schedule an appointment with you. This way, our specialised physiotherapists can help you further.
