Question
How does sleep impact muscle recovery and performance, and what strategies can improve sleep quality?
Answer
Sleep plays a critical role in muscle recovery, with research showing that even a single night of sleep deprivation can decrease muscle protein synthesis by up to 18%. Additionally, poor sleep reduces testosterone levels, increasing the risk of muscle catabolism and anabolic resistance. For individuals recovering from musculoskeletal injury or surgery, inadequate sleep can prolong the healing process and contribute to muscle atrophy. Sleep deficits also negatively impact reaction time, coordination, and cognitive function, which are essential for athletic performance and rehabilitation.
To optimize sleep, individuals should maintain a consistent sleep schedule, go to bed, and wake up at the same time daily to regulate circadian rhythms. Wearable sleep trackers, such as smartwatches and rings, can provide valuable data to monitor sleep patterns and guide behavioral changes. However, care should be taken to avoid sleep-related anxiety associated with tracking devices. Other effective sleep strategies include reducing blue light exposure before bedtime, optimizing bedroom temperature, and incorporating relaxation techniques such as meditation. By prioritizing sleep hygiene, individuals can enhance muscle recovery, improve performance, and reduce re-injury risk.
This Ask the Expert is an edited excerpt from the course, "Advances in Recovery: A Muscle-Centric Approach," presented by Adam Cady, MHS, ATC, CSCS, PA-C.
