The role of sleep in your training
When you sleep, your body works hard to recover. Muscles are rebuilt, energy stores are replenished and injuries are repaired. Without enough sleep, your performance during exercise will decrease and your risk of injury will increase.
Sleep quality affects both your physical performance and your ability to recover from exercise. That's why sleep isn't just a luxury - it's an essential part of your training routine.
How much sleep do you need?
Most adults need 7-9 hours of sleep every night. If you exercise intensively, you may need even more.
Sleep needs during hard training
Hard physical activity increases the body's need for repair and recovery. This means that an extra hour of sleep can make a big difference to both your performance and your wellbeing.
Bad sleep = bad training
When you sleep poorly, your strength, endurance and ability to coordinate movements decrease. Training feels harder and you get fewer results.
In addition, poor sleep also affects your motivation. You may feel tired, irritable and unrested, making it harder to get going.
Exercise can improve your sleep
The good news is that exercise can also help you sleep better. Regular physical activity can make it easier to fall asleep, improve sleep quality and increase the amount of deep sleep.
What time of day should you exercise?
Many people find that exercising early in the day has the best effect on sleep. Exercising late at night can in some cases make it harder to fall asleep because the body is still in gear.
The balance between training and rest
It's important to find a balance between activity and recovery. Too much exercise without enough sleep and rest can lead to overload and burnout.
Listen to your body and make sure to prioritize both exercise and sleep as equally important elements of your health routine.
Signs that you lack recovery
Are you often sore, unrested, irritable or underperforming? It could be a sign that your body is lacking sleep and rest.
Taking a break or adjusting your training plan may be necessary to avoid injury and ensure progress.
How to optimize both sleep and training
Establish regular routines for both bedtime and training. Prioritize regularity and make sure you don't overtrain or sleep too little.
Tips for better sleep:
- Go to bed and get up at the same time every day.
- Avoid screens at least an hour before bedtime.
- Make sure your bedroom is dark, cool and calm.
- Avoid caffeine and large meals close to bedtime.
By taking your sleep as seriously as your training, you can optimize both your health and your performance.