The Best Strategy to Prevent or Recover from Injuries
Get Some Sleep!
Don’t forget that other critical component to good health, fitness performance, and injury recovery - SLEEP!
When it comes to fitness, performance, or general health, most people understand the importance of nutrition and exercise. But did you know that there is one other critical component? Sleep.
Sleep is just as important in reducing the likelihood of accidents & injuries, and speeding up recovery as exercise, nutrition, and physical therapy.
The relationship between inadequate sleep and higher injury rates has been the subject of growing research. It’s revealed a clear link between sleep deprivation and an increased risk of injury.
The correlation between sleep deprivation and the possibility of increased injury.
Sleep is not just a period to rest the body and the mind. Many crucial physiological processes including regulation of hormonal balances, manage inflammation and restore energy levels, are happening during sleep that facilitate the body’s ability to recover and perform its best.
During deep sleep, blood flow to your muscles increases. The body releases growth hormones that aid in tissue repair and muscle growth.
Without adequate sleep, these recovery processes are hindered, leaving soft tissue more vulnerable to strains, sprains, and overuse injuries. Consistent sleep deprivation may also increase the likelihood of overtraining syndrome for athletes and active individuals.
Sleep is when much of the body’s recovery takes place. After exercise, muscles and soft tissues undergo micro-tears that need time to repair in order to grow stronger. This recovery process is supported by the deep cycles of sleep.
During this time, the body produces proteins necessary for muscle repair and growth, and the cellular repair processes work to restore any damaged tissue.
Chronic inflammation throughout the body can be regulated with the right quality & quantity of sleep.
Sleep can also help regulate chronic inflammation, which is often a result of overuse or injury.
Studies show that adequate, quality sleep helps control the inflammatory response, thus speeding up recovery times, and improving overall healing outcomes.
Sleep also plays a vital role in the regulation of cortisol, the stress hormone that can hinder recovery if it remains elevated.
High cortisol levels, often the result of inadequate sleep or overtraining, can interfere with muscle repair, immune function, and basic metabolic processes. Getting enough, good quality sleep helps to balance those cortisol levels, promoting a more efficient recovery process.
Getting good quality sleep is better for your health over a longer quantity of poor sleep.
The amount of sleep can vary depending on age, activity level, and individual needs, and even gender, but, in general, most adults need 7-9 hours of sleep each night to benefit from optimal recovery.
Athletes or individuals who engage in intense physical training may require more, as their bodies need extra repair to tissues and to replenish energy stores.
When we prioritize quality sleep, we give our bodies the time it needs to repair, regenerate, and perform at its highest potential.
If you’re looking to prevent injuries and recover faster, work on getting enough, good quality sleep. You will not only feel better physically, but mentally as well!
