The Effect of Sleep on Recovery and Performance
Are you getting enough sleep to support your recovery and performance goals? Often we want to solely focus on the training and rehabilitation portion in efforts to get us better. So, if you're not getting quality sleep, you’re slowing down your recovery and limiting your potential. Sleep is a physiological need that typically takes up 20-40% of our day. Therefore, prioritizing quality sleep is essential for maintaining overall well-being and a high quality of life.
There are two states during sleep: non-rapid eye movement sleep (NREM) and rapid eye movement (REM) sleep. NREM is subdivided into three stages: light sleep (N1/N2) and deep sleep (N3). It is hypothesized that during slow-wave sleep (N3), is where physical recovery occurs, due to the relationship with growth hormone release. Growth hormone plays a vital role in growth, muscle development, and tissue regeneration and repair, as it maintains tissue homeostasis and supports overall recovery and adaptation.
Along with the growth hormone release, during sleep, the body also releases prolactin and melatonin and down-regulates the sympathetic nervous system which also plays essential roles in recovery. Prolactin supports tissue repair, immune function, and metabolic regulation. Melatonin enhances sleep quality, promotes cellular regeneration, and reduces oxidative stress. The downregulation of the sympathetic nervous system facilitates parasympathetic activation, reducing inflammation, lowering stress hormone levels, and optimizing conditions for healing and recovery.
Studies have shown a reciprocal relationship between sleep and increased sensitivity. That being that increased pain could possibly disrupt quality sleep thus leading to sleep deprivation which could eventually lead to increased pain. This negative cycle could lead to a delay in tissue repair.
Sleep also helps with mental fatigue. Poor sleep increases stress, and anxiety, which can affect performance and healing. Research suggests that mental fatigue not only impacts cognitive function but also impairs performance during prolonged and submaximal exercise. For athletes, mental sharpness sustained for prolonged periods is key for performance, especially for coordination, reaction time, and decision-making. Mental fatigue can lead to alterations in the body's motor repose to visual stimulation. Lack of awareness during high-intensity environments is what makes athletes more susceptible to injury. Studies have shown that individuals with poor sleeping habits are at a higher risk of injury.
For sleep to have a restorative effect on the body, it requires adequate duration and quality. The National Sleep Foundation recommends individuals ages 10-19 get 8–10 hours and adults 7–9 hours of sleep. There are many ways you can be proactive in improving your sleep. First by establishing a consistent sleep schedule and creating a sleep-friendly environment such as a cool, dark, and quiet room. Try to avoid screens before bed to reduce blue light exposure. You can limit caffeine and alcohol intake before bedtime. And lastly, incorporate relaxation techniques like stretching, meditation, or deep breathing to help relax the nervous system.
If you want to recover faster and perform at your best, prioritize your sleep. Try these tips and see how your recovery improves.
Written by: Kennedy Hardemion, SPT
References:
Chennaoui M, Vanneau T, Trignol A, et al. How does sleep help recovery from exercise-induced muscle injuries? J Sci Med Sport. 2021;24(10):982-987. doi:10.1016/j.jsams.2021.05.007
Doherty R, Madigan SM, Nevill A, Warrington G, Ellis JG. The sleep and recovery practices of athletes. Nutr. 2021; 13(4):1330. https://doi.org/10.3390/nu13041330
Migliaccio GM, Di Filippo G, Russo L, Orgiana T, Ardigò LP, Casal https://doi.org/10.3390/ijerph192114360MZ, Peyré-Tartaruga LA, Padulo J. Effects of mental fatigue on reaction time in sportsmen. Int J Environ Res Public Health. 2022; 19(21):14360. https://doi.org/10.3390/ijerph192114360Zaffanello M, Pietrobelli A, Cavarzere P, Guzzo A, Antoniazzi F. Complex relationship between growth hormone and sleep in children: insights, discrepancies, and implications. Front Endocrinol (Lausanne). 2024;14:1332114. Published 2024 Jan 24. doi:10.3389/fendo.2023.1332114