Sleep is a key process for the restoration and regeneration of the body and mind. Many important biological processes occur during sleep that have a fundamental impact on our physical and mental well-being. Lack of sleep can have negative impacts on overall health and affect the body's ability to regenerate and adapt to new challenges.
Summary:
- The importance of sleep for metabolism : Long-term sleep deprivation can lead to greater food intake and lower motivation for physical activity, which can cause an increase in adipose tissue;
- Hormonal balance during sleep : During sleep, growth hormone is released, which is important for tissue regeneration. Lack of sleep leads to lower testosterone production and higher production of catabolic hormones, such as cortisol;
- Sleep functions for the nervous system : Sleep allows the brain to regenerate and clear itself of accumulated waste products. Lack of sleep can reduce cognitive abilities and increase the risk of depression;
- The effect of sleep on the immune system : During sleep, the immune system is stimulated by the production of cytokines. Insufficient sleep can weaken the body's defense mechanisms and increase the risk of disease;
- Optimal sleep duration : Although optimal sleep duration may vary, 7-8 hours of sleep at night with the option of short naps during the day is recommended for best recovery and performance.
The effect of sleep deprivation on metabolism
The rate at which we burn the energy we consume in our diet has a direct impact on whether we gain or lose weight. Studies show that when we sleep poorly over a long period of time, we are more likely to feel hungry and have a higher appetite, and we are less likely to exercise. In such cases, energy intake exceeds energy expenditure, leading to the accumulation of fat tissue (1).
Sleep and hormones
One of the most important aspects of sleep affecting recovery is hormonal balance . During sleep, growth hormone is released, which supports the repair and regeneration of tissues, especially muscles and bones. This hormone is essential for growth and regeneration after injuries or intense physical exertion. Quality sleep helps muscles recover faster after training and minimizes the risk of injury. Another hormone important for recovery is testosterone , which is excreted in smaller quantities due to lack of sleep. On the contrary, catabolic hormones are secreted to a greater extent, leading to the breakdown of muscle mass. The most secreted catabolic hormone during sleep deprivation is cortisol (2).
Sleep and the nervous system
During sleep, the brain gets time to rest and clear itself of accumulated waste products that are produced during wakefulness. Lack of sleep can lead to the accumulation of these “toxins.” In the long term, the risk of developing depression increases significantly and cognitive abilities such as memory and learning ability decrease overall (3).
Sleep and diseases
A properly functioning immune system provides constant protection against most viruses, bacteria, and other pathogens in our environment. During sleep, cytokines are produced and released, which activate our immune system and are therefore important for fighting infections and inflammatory processes in the body. Lack of sleep can weaken the immune system and increase the risk of disease. So if we don’t want to miss out on regular training sessions due to illness, we shouldn’t underestimate the importance of sleep (4).
The importance of sleep for athletes
Sleep is essential for normal functioning and is even more important for athletes. There are dozens of studies in which athletes of all levels were denied or given sleep and then their performance was measured. Of course, athletes with sleep deprivation performed worse, with decreased strength, explosiveness and accuracy of movements. On the contrary, sprinters who had to take a half-hour nap every day after lunch performed better. Basketball players who were ordered to sleep for 10 hours a night improved their shooting accuracy and speed on the court after 5 weeks. In another study, tennis players increased their serve accuracy by 6% after a week of sleeping 9 hours a night. Australian soccer players also increased the number of goals scored per season after a 6-week sleep program (5).
How much sleep is needed?
This question cannot be answered with a single number for everyone. Studies show that people perform best after 8-11 hours of sleep . At least 7-8 hours of sleep is needed at night. Additional time can be taken during the day in the form of short (20-30 minute) "power naps", or naps as they are popularly known.
In conclusion, it is clear that sleep plays an irreplaceable role in the process of regeneration of the body and mind. Sufficient quality sleep has a positive effect on hormonal balance, restoration of energy reserves, functioning of the immune system, regeneration of the brain and muscles, as well as on psychological well-being. It is therefore important to pay due attention to sleep and ensure sufficient length and quality of sleep for optimal regeneration and overall health.
Tips for better sleep and falling asleep faster
We've all had nights where we lie in bed, thinking and can't fall asleep. If you want to avoid more of those nights, try following a few simple recommendations.
- Do not consume coffee, black/green tea or energy drinks in the late afternoon and evening.
- Go to bed at a similar time every day and wake up at a similar time , in short, have a regular routine
- When you lie down in bed, stop looking at screens , but close your eyes, focus on your breathing and gradually consciously relax the muscles of your face, then your neck, torso, and finally your limbs, all the way to your fingertips. With a completely relaxed body, you fall asleep much better.
- For deeper sleep, try eliminating sources of sound and light in your environment. You may not notice it, but light and noise can reduce the quality of your sleep.
- If you can't fall asleep for a long time, there's no point in lying down and continuing to stare at the ceiling. Try getting up, changing your surroundings for a while, doing some activity, and with a clear head, try to go back to sleep in half an hour.
Resources:
1) Dattilo, M et al. "Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis." Medical hypotheses vol. 77.2 (2011): 220-2. doi:10.1016/j.mehy.2011.04.017
2) Leproult, Rachel, and Eve Van Cauter. "Role of sleep and sleep loss in hormonal release and metabolism." Endocrine development vol. 17 (2010): 11-21. doi:10.1159/000262524
3) Short, Michelle A, and Michael WL Chee. "Adolescent sleep restriction effects on cognition and mood." Progress in brain research vol. 246 (2019): 55-71. doi:10.1016/bs.pbr.2019.02.008
4) Besedovsky, Luciana et al. "The Sleep-Immune Crosstalk in Health and Disease." Physiological reviews vol. 99.3 (2019): 1325-1380. doi:10.1152/physrev.00010.2018
5) Vitale, Kenneth C et al. "Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations." International journal of sports medicine vol. 40.8 (2019): 535-543. doi:10.1055/a-0905-3103
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