The Importance of Sleep for Weightlifters and Other Athletes
It’s no secret that weightlifting requires a good amount of sleep. You have to train hard all day long without any breaks or rest periods. This means that your body needs time to recover from training, so it can perform at its best again next day.
If you are not sleeping enough, then you won’t get the most out of your workouts. If you’re getting less than six hours of sleep per night, then you will feel tired during the day and even fall asleep while exercising! Your performance will suffer greatly.
So how much sleep do I really need?
Well, there isn’t one answer to this question because everyone is different. However, there are some things that you can try to increase your chances of getting enough sleep.
1) Get Enough Light
Getting too little light at night can cause problems with your health. For example, lack of sunlight affects the production of melatonin which helps regulate our circadian rhythm. Melatonin is a hormone produced by the pineal gland located in the brain and regulates many biological processes including mood, appetite and immune system function.
Lack of this hormone causes depression and fatigue.
It is also true that too much light at night has the opposite effect. Bright lights can suppress melatonin production, which is why some experts advise people to avoid using appliances or other electronic devices before going to bed.
2) Regular Sleep and Wake Times
Some people can sleep for 10 hours per night and still not feel fully rested. These people need to sleep more than the average person.
Sources & references used in this article:
Optimizing sleep to maximize performance: implications and recommendations for elite athletes by NS Simpson, EL Gibbs… – Scandinavian journal of …, 2017 – Wiley Online Library
Sleep in elite athletes and nutritional interventions to enhance sleep by SL Halson – Sports Medicine, 2014 – Springer
The impact of sleep duration on performance among competitive athletes: a systematic literature review by GW Kirschen, JJ Jones, L Hale – Clinical journal of sport medicine, 2020 – journals.lww.com
Sleep hygiene for optimizing recovery in athletes: review and recommendations by KC Vitale, R Owens, SR Hopkins… – International journal of …, 2019 – ncbi.nlm.nih.gov
Sleep and athletic performance by AM Watson – Current sports medicine reports, 2017 – journals.lww.com
Sleep and health among collegiate student athletes by AA Brauer, AB Athey, MJ Ross, MA Grandner – Chest, 2019 – Elsevier
Unique aspects of competitive weightlifting by A Storey, HK Smith – Sports medicine, 2012 – Springer