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Sleep's Role in Muscle Recovery

Sleep is essential for muscle growth and recovery, as it facilitates hormone regulation and tissue repair through the release of human growth hormone (HGH) during deep sleep. Optimal recovery is recommended with 7–9 hours of sleep per night, while lack of sleep can lead to increased cortisol levels and hinder performance. To enhance sleep quality, maintain a consistent schedule, avoid caffeine and screens before bed, create a conducive sleep environment, and practice relaxation techniques.

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14 views1 page

Sleep's Role in Muscle Recovery

Sleep is essential for muscle growth and recovery, as it facilitates hormone regulation and tissue repair through the release of human growth hormone (HGH) during deep sleep. Optimal recovery is recommended with 7–9 hours of sleep per night, while lack of sleep can lead to increased cortisol levels and hinder performance. To enhance sleep quality, maintain a consistent schedule, avoid caffeine and screens before bed, create a conducive sleep environment, and practice relaxation techniques.

Uploaded by

Oskar
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Document 4: Notes on Sleep and Recovery

Title: The Importance of Sleep for Muscle Growth

Sleep is one of the most overlooked aspects of fitness and muscle growth. It plays a crucial
role in muscle recovery, hormone regulation, and overall performance. During deep sleep, the
body releases human growth hormone (HGH), which is vital for tissue repair and muscle
development.

Studies recommend 7–9 hours of sleep per night for optimal recovery. Lack of sleep can lead
to increased cortisol levels, which may contribute to muscle breakdown and hinder
performance. Moreover, poor sleep can reduce motivation, concentration, and strength levels,
negatively impacting workout intensity and progress.

To improve sleep quality, consider the following tips:

 Maintain a consistent sleep schedule by going to bed and waking up at the same time
every day.
 Avoid caffeine and electronic screens at least one hour before bedtime.
 Create a dark, cool, and quiet sleep environment.
 Engage in relaxation techniques such as deep breathing or meditation before bed.

Adequate sleep ensures that the body fully recovers from training, allowing for continuous
progress and muscle development.

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