Research by Get Laid Beds shows that working out before bedtime creates a worse quality of sleep, showing the best time to workout is earlier in the day.
Further research shows that muscle protein synthesis is lowered by 18% when you have a poor night’s sleep after working out, showing why a good night’s sleep is vital to a good workout.
Fitness expert and Personal Trainer Alasdair Nicoll, from The Fitness Group, has partnered with Get Laid Beds to share FIVE expert tips to ensure you can get the most out of your workouts.
- Muscle recovery and growth
“When we sleep the body releases a type of Hormone (HGH) that is necessary for the stimulation of protein synthesis, which is the process that occurs when our muscles are damaged and are rebuilt with new muscle tissue. Usually, this is done through exercise. Also during our sleep, our bodies also replenish a crucial energy source to our muscles – muscle glycogen.
“So, by sleeping an adequate amount, of 7-9 hours, we can ensure we wake up feeling energised, and our bodies and muscles repaired and ready to take on another day, and another workout.”
- Improved Athletic Performance
“Whilst it is tempting to want to wake up early to get that longer training session in, increasing your sleep time results in better reaction times, increased endurance and coordination.”
- Reduced Inflammation
“During sleep, your blood pressure drops and your blood vessels relax. And when you are working out this raises your blood pressure and constricts your blood vessels.
“So, if you combine working out regularly and not sleeping enough, your body becomes inflamed and more prone to chronic inflammation and injury.”
- Hormonal Balance
“Sleep helps regulate hormone levels that are paramount for muscle recovery. Testosterone, for example, is a hormone that promotes muscle growth and repair, and predominantly is excreted during sleep.
“We need to remember that a lack of sleep can lower testosterone production which can unintentionally take your gym gains two steps forward and then one step back.”
- Enhanced Metabolism
“Poor sleep can lower your metabolism. This makes your body’s regulation of hunger and appetite poorer, and it harder to burn calories during your workout. Incorporating a healthy sleeping pattern can therefore support your weight loss goals.
If getting bigger is the aim, however, a higher metabolism can ensure your food is properly digested while you sleep, aiding in the muscle recovery and growth process.”
The bottom line is, whilst staying up late to hit your protein target is great, you shouldn’t neglect the process that helps put those chicken breasts to good use.
For more on what affects the quality of sleep, check Get Laid Bed’s blog: https://www.getlaidbeds.co.uk/blog/what-affects-the-quality-of-sleep
About Get Laid Beds
Get Laid Beds was launched in 2011 by Jonny Haskins and Jean Lombard. Each bed is hand crafted in the UK, made to order and designed to last generations.
They are dedicated to improving sleep wellness for everyone! They sell a range of wooden beds in all sizes, as well as four poster beds, low beds, innovative storage beds and more in a range of 17 colours and finishes to choose from.
