Sleep and exercise go hand in hand; exercise improves your sleeping quality and getting proper sleep will help with muscle recovery
When working out your muscles become sore because you create small micro tears within the muscle. These micro tears are good, this is how our muscles grow. When your body repairs these tears it causes muscle hypertrophy (muscle growth).
For muscle hypertrophy to occur, you must allow an adequate muscle recovery period. Including enough time between workouts (split routines), proper nutrient intake, and enough sleep!
A lot of your muscle/tissue repair occurs while you are sleeping!
On the other hand, an adequate amount of exercise could improve your sleep quality and quantity, but too much will could cause a disturbance in your sleep pasterns, So find your balance.
Tips on how to get a good night sleep;
- Try drinking some warm herbal tea prior to going to bed, to help unwind and relax before
- Stick to a routine
- Sleep only at night, no more naps through the day
- Don’t workout prior to going to bed as this causes a release of endorphins, and elevates heart making it hard to settle down for bed
- Take a warm bath or hot shower helping your you muscle and to relax and relieve stress
- Avoid eating (~2 hours) prior to going to bed, so your tummy isn’t churning while you are trying to fall asleep
- Avoid caffeine
- Make a peaceful sleeping environment, aviod studying, working or watching TV in bed
- Get your 30min+ of exercise in a day. Try adding yoga/meditation classes to you daily fitness routine
- Try reading for fun (novel) to help get your mind off of every day life stresses
Hope these tips help!
Keep track of your sleep pasterns while training, because a some signs of over triaining include; disturbed sleep patterns, and increased need for sleep.
Check out the blog “Are you over doing it?” for other signs and symptoms of over training.
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Sweet dreams :O)
~Courtnie~
