Sleep Is Needed Enough For Muscle Recovery, Follow The Tips According To Experts

Illustration of sleep is sufficient for muscle recovery (Freepic)

YOGYAKARTA - Muscle recovery after exercise does not only depend on what you eat or how hard you train. Apparently, sleep has a big role that is often overlooked. Sleep that sufficiently supports the muscle recovery process effectively.

Most adults need about seven to nine hours of sleep per night for optimal body function. For athletes or those who exercise intensively regularly, the need for sleep can be higher so that recovery and performance remain maximal. Factors such as exercise intensity, age, stress level, nutrition, and health conditions also affect the need for sleep for each individual. So, the number of sleep cannot be beaten evenly, but the basic principle is to give the body enough time to really recover.

After you exercise, the muscles experience micro rips (microtharis) which take time to repair. While sleeping, the body enters the improvement mode' by stimulating growth hormone production (growth hormone) and insulin-like growth factor-1 (IGF-1) which supports muscle regeneration. Citing Health, Monday, August 25, lack of sleep can inhibit the protein synthesis process, which is an important process for building muscles and adequate sleep also helps restore energy reserves in the form of glycogens in muscles. Without adequate sleep, training as hard as possible will not provide maximum results.

Exercise often causes muscle inflammation and strain so that it hurts after exercise (DOMS). Good sleep helps the immune system release anti-inflammatory substances and clean up residual substances that accumulate during physical activity. In addition, muscles are more relaxed when you enter deep sleep (deep sleep). This helps reduce tension and increase muscle relaxation overall and then wake up in the morning with a fresh and lighter taste in muscles.

Enough sleep is not only important for the physical, but also for the quality of the next exercise. A sufficient night's rest increases your focus, concentration, and coordination during exercise so that it supports better performance and training techniques. Lack of sleep can increase the risk of injury because the body and mind are not in the best condition. That way, sleep is the key to making exercise safer, more effective, and enjoyable.

In order to sleep really helps muscle recovery, quality sleep is as important as quantity. Try maintaining a consistent sleep routine, such as sleeping and waking up at the same hour every day. Avoid caffeine, alcohol, or exercise too close to bedtime because it can interfere with natural sleep cycles. Make sure the bedroom is comfortable, dark, and cool, so that your body is easier to enter the deep sleep phase which is important for muscle regeneration.

In addition to getting enough sleep, muscle recovery is also influenced by the nutrients and fluids you consume. Protein, complex carbohydrates, and water that helps the body repair and rebuild muscle tissue. Consuming light snacks that contain protein a few hours before bed can support the protein synthesis process at night. With a good combination of sleep, nutrition, and hydration, muscle recovery will last more optimally.

Sleep is not just rest time but an important foundation in the process of muscle recovery and overall endurance of your body. By sleeping for about seven to nine hours, or more if you practice intensely, you give your body the best opportunity to restore muscles, balance hormones, and maintain focus in training. Add sleep quality to a healthy routine, balanced diet, and a comfortable rest environment.