Muscle Health

Sleep & Muscle Repair

  • Essential Takeaways
  • · Key to the repair process is Human Growth Hormone (HGH), known to build and repair tissues like muscle and collagen, which is generated when we sleep.

During sleep, our muscles relax, enabling blood flow to increase throughout our bodies. Increased blood flow means that more oxygen and nutrients are delivered to the muscles while at the same time lactic acid, which is generated by strenuous exercise, is removed.

Key to the repair process is Human Growth Hormone (HGH), known to build and repair tissues like muscle and collagen. Another hormone that plays a role in the recovery process is Prolactin, which helps regulate inflammation and is important in joint recovery. Both are generated and released into the bloodstream by the pituitary gland and are at their peak during deep sleep. Limited sleep time or poor sleep quality may result in less deep, slow-wave sleep, which may impair the body’s ability to recover from physical activity and build muscle.

If you’re committed to your health and to physically performing at your best, you should pay attention to the duration and quality of your sleep. We can help.

references

  1. Dattilo M, Antunes H, Medeiros A, et al. Sleep and muscle recovery: Endocrinological and molecular basis for a new and promising hypothesis. Medical Hypotheses. 2011;77(2):220-222. doi:10.1016/j.mehy.2011.04.017.

  2. Dáttilo M, Antunes HKM, Galbes NMN, et al. Effects of Sleep Deprivation on Acute Skeletal Muscle Recovery after Exercise. Medicine & Science in Sports & Exercise. 2020;52(2):507-514. doi:10.1249/mss.0000000000002137.

  3. Knowles OE, Drinkwater EJ, Urwin CS, Lamon S, Aisbett B. Inadequate sleep and muscle strength: Implications for resistance training. Redirecting. https://doi.org/10.1016/j.jsams.2018.01.012. Published September 1, 2018. Accessed November 30, 2020.

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