The science of sleep & athletic performance: “Hard training means nothing without enough sleep”

In the journey of physical development and athletic performance, sleep is a crucial yet often overlooked factor. It’s more than just “rest”; sleep is the time when your body recovers, repairs, and rebuilds strength from within.

How does sleep affect an athlete’s body?

• Muscle Recovery and Growth: While you’re in deep sleep, your body releases growth hormone (GH)—the most vital factor for regenerating muscle tissue after a workout. Lack of sleep means reduced recovery ability and an increased risk of injury.
• Hormone and Mental Stability: Sleep deprivation disrupts cortisol (the stress hormone), lowers testosterone, reduces motivation, and negatively impacts concentration and technique during competition.
• Energy and Endurance: A study from Stanford showed that athletes getting 8-9 hours of sleep per day could increase their performance by up to 10% in terms of speed, accuracy, and reaction time.

How much sleep do athletes need?

For those who regularly engage in sports:

• 7.5–9 hour per day is the minimum to ensure adequate recovery.
• Some professional athletes even take 20–30 minute naps to optimize alertness and hormone levels.

Tips to improve sleep quality for athletes

• Go to bed and wake up at the same time, even on weekends.
• Limit phone use and blue light exposure at least 1 hour before bed.
• Have a light, casein-rich protein scoop before sleep to nourish muscles overnight.
• Create a quiet, cool bedroom environment (20–22°C or 68–72°F).
• Use natural aids like melatonin, herbal tea, or night-time protein.
  

Suggested Products for Overnight Sleep & Recovery Support

Impact Casein – Myprotein: This is a slow-digesting protein supplement designed to promote and maintain muscle growth throughout the night. With its easy-to-drink flavor, it is ideal for consumption 30 to 60 minutes before bedtime. This product is perfect for everyone, especially athletes, gym-goers, or anyone looking to preserve muscle mass.

Pillar Performance Triple Magnesium: This supplement combines three types of magnesium known for their excellent absorption properties, providing multi-faceted support for reducing stress caused by magnesium deficiency, alleviating muscle soreness and cramps, while also promoting better sleep and recovery.

ZMA (Zinc – Magnesium – B6): This combination helps relax the nervous system and improve sleep quality.

L-Glutamine: This amino acid supports muscle recovery, boosts the immune system, and maintains gut health. While L-glutamine is not a direct sleep aid, it can have indirect effects on sleep quality by reducing stress and aiding in body recovery.

Sleep is training

You can train harder, eat cleaner—but if you don’t get enough quality sleep, your body won’t have the foundation to develop. Start treating sleep as an inseparable part of your scientific training regimen.

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Source: 

• https://www.gomotionapp.com/team/iscwac/page/news/99669/the-power-of-sleep?utm
• https://www.wired.com/2011/07/athletes-sleep/?utm
• https://pmc.ncbi.nlm.nih.gov/articles/PMC4445839/?utm
• https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep?utm
• https://www.webmd.com/vitamins-and-supplements/zma-supplements?utm