The role of sleep in your training
When you sleep, your body works at high pressure to recover. Muscles are rebuilt, energy stores are replenished, and injuries are repaired. Without enough sleep, your performance during training will decrease and your risk of injury will increase.
Sleep quality affects both your physical performance and your ability to recover after training. Therefore, sleep is not just a luxury – it is an important part of your training routine.
How much sleep do you need?
Most adults need 7-9 hours of sleep each night. If you train intensively, you may need even more.
Sleep requirements for 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.
Poor sleep = poor training
When you sleep poorly, both your strength, your endurance and your ability to coordinate movements decrease. Training feels harder and you achieve fewer results.
In addition, poor sleep also affects your motivation. You may feel tired, irritable and uninspired, making it harder to get started.
Training 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 find that exercising early in the day has the best effect on sleep. Exercising late in the evening can in some cases make it harder to fall asleep because the body is still revved up.
The balance between exercise and rest
It is important to find a balance between activity and recovery. Too much training without sufficient 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 in your health routine.
Signs that you need to rest
Do you often feel sore, tired, irritable, or perform worse than usual? These may be signs that your body lacks sleep and rest.
Taking a break or adjusting your training plan may be necessary to avoid injuries and ensure progress.
How to optimize both sleep and training
Establish fixed routines for both bedtime and exercise. Prioritize regularity, and make sure you don't overtrain or get too little sleep.
Good advice 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 quiet.
- 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.