Why sleep is so important when weight training

Sleep is a hugely important part of the training cycle, yet is frequently overlooked. Could the Friday night sesh be slowing your progress?

During your deepest form of sleep (REM), your body vastly increases the concentration of anabolic (building up) hormones and decreases concentrations of catabolic (breaking down) hormones, making it an integral part of the recovery response to strength training.

Levels of testosterone and human growth hormone, anabolic hormones, have a variety of positive effects on recovery and levels of both these hormones peak during REM sleep. Research has shown that a reduced duration of sleep or the consumption of alcohol, can reduce the duration of REM sleep, lowering the amount of anabolic hormones produced.

A disruption or shortening of the sleep cycle can not only reduce the benefits that these hormones have on the recovery process but will also lead to other adverse side effects, including reduced intensity during training and heightened perceived fatigue.

To ensure the benefits of sleep on recovery from weight training, 7-8 hours of sleep a night suffices. 8 hours of sleep, is different from 8 hours of being in bed, 3 hours of which are spent scrolling through Instagram. You know who you are.