Sleep and Muscle Recovery

What Is The Relationship Between Sleep And Muscle Recovery?

There is plenty of research to show that sleep promotes athletic performance, enabling players to put forth a maximum effort and bounce back in time for the next game. This is most pronounced among teenage athletes; for example, one study shows that teen athletes who get less than eight hours of sleep at night are almost twice as likely to be injured as those who get eight hours plus. Another study of collegiate tennis players shows that getting 10 or more hours of sleep each night can improve speed, hitting accuracy, and beyond.

What makes sleep such an important component in athletic recovery? Physical therapist and owner of Next Level Physio, Jerry Yoo, explains that “When we sleep, hormones like HGH and testosterone (in males AND females) are secreted by the pituitary gland to promote muscle recovery.  When our sleep is interrupted, especially non-REM sleep, we shunt the optimized benefit from sleep.”

These hormones regulate tissue regeneration within the body. Additionally, sleep decreases the amount of oxygen the body needs to function at a peak level, which is invaluable for athletes who are straining to catch a breath. And, sleep allows the body to digest food with less energy expenditure, which means the body can channel that energy to building proteins and transporting the fatty acids needed for muscle recovery.

One of the ironies here is that sleep is necessary for bolstering athletic performance, and yet an increased training load can also make it more difficult for athletes to sleep. In other words, athletes who try to step up their training regimens may find that they are sleeping less, during a time when their body really requires additional hours of rest. One explanation is that, as athletes try to increase their workloads, their body releases stress hormones to try to cope with the additional strain. These stress hormones can have the side effect of restlessness and insomnia.

What Are Ways To Promote Muscle Recovery Before Bed?

We spoke with multiple experts in the training and exercise field to get their tips for maximizing muscle growth and recovery while we sleep.

Joseph Rayner, a physical therapist at Medicine in Motion, stresses the important of refueling at the end of the day, especially after an injury. He says “For nutrition intake, you will be needing to consume more energy than prior to the injury to meet your body’s energy needs (~1.4x more energy). For example, if it is a muscular injury, higher amounts of protein, fats, and carbohydrates may be necessary, if it’s a bone injury, higher amounts of calcium, vitamin D, and iron may be necessary.”

Strength and conditioning coach James de Lacey adds “Drinking a casein protein shake before bed is a great way to potentially improve muscle protein synthesis while you sleep as casein is a slow-release protein. Another tip that has worked for me is performing a short, relaxing yoga session before bed. The breathing and stretching helps bring you into the parasympathetic nervous system responsible for rest.”

Samantha Watson is a Functional Movement Specialist at Start Rowing who agrees with importance of stretching before bed. She explains “Static stretching before bed is essential for promoting muscle recovery! Overnight your muscle tissues will begin to heal themselves and shorten during the process. By stretching out before bed you allow your muscles to stay loose and long. As an added bonus, this will also help alleviate muscle stiffness when you wake up.”

Sleep And Injury Prevention

How Does Quality Sleep Help Prevent Injuries?

There are a number of ways in which sleep can help prevent athletic injury. For one, the more sleep you get, the more time your body has to secrete those all-important growth hormones, which repair and strengthen your muscles, tendons, and ligaments following a grueling game or training session. In this way, sleep is one of the best safeguards there is for overuse injuries.

Additionally, sleep can have positive mental effects. For example, sleep helps improve response times, which is vital for athletes to adjust on the fly and ensure they are staying out of harm’s way. Improved reaction time is another crucial safeguard against injuries on the court or on the field.

Finally, note that sleep can improve the immune system, making athletes less liable to get sick when exposed to germs or viruses. Fitness trainer Caitlin Sacasas notes that sleep deprivation “can also cause our body to be in a more stressed and inflamed state, also increasing the risk of injury and reducing our muscle recovery potential.”

And for athletes who do catch something, sleep is the best way to make certain the immune system is working hard to promote a speedy recovery.

Why Are Younger Athletes More At Risk?

It’s worth noting that sleep is vital for athletes at any age, but it’s especially crucial for adolescent and college-aged athletes as they seek to minimize their risk of injury. Part of this is simply that student athletes already experience a lot of strain as they seek to balance studying, training, socialization, work, and so on.

There is also scientific research showing that sleep deprivation is linked with injury in adolescent athletes. A big part of this has to do with the fact that adolescent athletes do not yet have fully-developed bodies; more than adults, teen and college-age athletes need those growth hormones to build their muscle and tissue, particularly when their existing tissue is being put through the wringer during games and at practice. Sufficient sleep is imperative for keeping developing bodies strong.

How To Sleep While Recovering From Injuries

Even athletes who do get sufficient sleep may still experience accidents and injuries, including common issues like back pain or stiff necks. When dealing with an injury, sleep becomes even more critical, as it can expedite the body’s healing processes and lead to a quick and complete recovery.

According to Samantha Watson, a Functional Movement Specialist at Start Rowing, “getting a good night’s sleep whilst recovering from an injury can help you maintain muscle mass, or at the very least, reduce the amount of muscle lost during your recovery period“.

Here are a few basic tips on sleeping well while dealing with common sports injuries.

Neck and Shoulder Pain

For athletes who are afflicted with pain or stiffness of the neck and shoulder, the right sleep posture is crucial. Avoid sleeping on the stomach, which can put undue strain on the neck and also potentially lead to a misaligned spine. If you have an injured shoulder, you may want to consider using a pillow to avoid rolling over onto that injured shoulder. Also keep in mind that sleeping on a slightly firmer mattress may help alleviate these sensitive pressure points.

Knee Pain

Knee pain is also common among athletes. One way to guarantee a comfortable night’s rest is to sleep on your side and place a small pillow between the knees; this can help alleviate pressure. Note that you can manage inflammation with either a hot pad or an ice pack as well. Try these remedies just before bed, or even during the night.

Back Pain

What about athletes who are struggling with a bad back? For starters, it’s actually best to sleep on the back. This may seem counterintuitive, but sleeping on the back helps provide an even distribution of body weight, whereas sleeping on the stomach or side may lead to too much weight and pressure on sensitive areas. Also try putting a pillow under the knees to promote healthy spinal alignment.

Concussions

If you believe you have had a concussion, the first step is always to consult with a doctor. After doing this, make sure to avoid any bright or blue light during the night; these may disrupt your circadian rhythms and prevent you from getting rest. Keep the bedroom dark and cool. And if you need extra help falling to sleep, try some meditation or other relaxing activities before climbing into bed (such as a warm bath, soothing music, or curling up with a good book).

Last Word From Mattress Clarity

When you play a sport or spend a lot of time at the gym, injuries can happen. The good news is that there are some simple ways to minimize your risk. First and foremost: Ensure you’re giving your body the rest time that it needs.

Originally Posted: Mattress Clarity

The post How Sleep Impacts Muscle Recovery and Injury Prevention appeared first on Next Level Physio.

Lean Protein Choices (Instead of Fatty Fried Meats)

It’s all too easy to settle for hamburgers, fried chicken, deli meats and other convenient protein sources — but they don’t seem so convenient once the pain and inflammation set in. You can easily correct this problem by switching to healthier proteins that include all the nutritional value without the inflammatory properties. Try gracing your table with fish (especially fatty fish such as tuna or salmon, which are high in anti-inflammatory omega-3s), tofu dishes and legumes.

Colorful Fruits and Vegetables

Fruits and vegetables come in an eye-popping array of colors, from deep purple and brilliant green to neon orange and brilliant yellow. But these colors aren’t just for show; they’re a sign that you really need to be eating more of these foods. The amazing colors are provided by antioxidants, nutrients that posses powerful anti-inflammatory powers. Broccoli and cabbage are loaded with Vitamin K, a notable inflammation fighter. Make fruits and vegetables a cornerstone of your diet, and you’ll be well on your way to feeling better.

Gut-Friendly Yogurt and Fermented Foods

There’s a constant battle going on in your gut between “bad” bacteria (which promote inflammation, chronic pain and digestive discomfort) and “good” bacteria (which support digestive health by crowding out the “bad” bacteria). You can give the good guys an edge by adding plenty of probiotic foods to your diet. Options include low-fat yogurt and fermented products such as kimchi, sauerkraut, miso and pickles.

Health-Enhancing Spices

As delicious as these foods are, you’ll most likely want to add a little spice here and there. Fortunately, mother Nature has provided a whole catalog of herbs and spices that actually help to reduce pain and inflammation. If you enjoy Indian food, for instance, you’ll love the fact that turmeric contains curcumin, a powerful inflammation reducer. Garlic offers high levels of diallyl disulfide, another natural anti-inflammatory. Cayenne pepper is rich in a natural pain reliever called capsaicin. Don’t forget the oregano for a healthy dose of antioxidants.

Naturally Nice Desserts (Instead of Refined Sugar)

Refined sugar is notorious for feeding painful inflammatory disorders and symptoms. In fact, just one sugary soda per day has been shown to increase rheumatoid arthritis symptoms in women by 68 percent. The good news is that you can have a pretty sweet diet without the sugar. Try serving fresh or frozen fruit at the end of a meal for a refreshing change that won’t set off your pain sensors. If you must use a packaged sweetener, a natural option called stevia is probably the next-healthiest choice.

A Tasty Complement to Physical Therapy

As you start to feel the pain-relieving, anti-inflammatory benefits of your new dietary habits, you can get even more benefit from physical therapy and other pain management options. Next Level Sports Physio can help you construct an entire lifestyle plan that incorporates diet, exercises, healthy ergonomics, and other strategies for helping you feel great. Contact Next Level Sports Physio today!

Source:

• https://www.healthline.com/health/anti-inflammation-foods-less-pain-arthritis#3
• https://agilepts.com/ways-nutrition-can-decrease-pain-and-inflammation/
• https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation
• https://www.practicalpainmanagement.com/patient/treatments/alternative/9-ways-reduce-inflammation-pain-through-diet?page=2#top
• http://www.apta.org/blogs/PTTransforms/2016/11/16/nutrition/
• http://www.apta.org/PatientCare/Nutrition/
• https://health.clevelandclinic.org/5-best-and-worst-sweeteners-your-dietitians-picks/
• https://www.webmd.com/diet/anti-inflammatory-diet-road-to-good-health#1
• https://www.healthline.com/nutrition/11-super-healthy-probiotic-foods
• https://www.arthritis.org/living-with-arthritis/arthritis-diet/best-foods-for-arthritis/best-spices-for-arthritis.php
• https://www.healthline.com/nutrition/6-oregano-benefits#section1

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