Sleep and muscle recovery: the key to performance

Le sleep is essential for recovery after intensive training or competition, but is often neglected by sportspeople.
According to Inserm, sleep promotes muscle regeneration and the physical recovery by allowing the release of’growth hormones and by activating the cell repair process.¹

Man recovering after sport on an IAKOTA mattress topper

Although a balanced diet and recovery exercises such as static stretching are important, a meta-analysis published in Sports Medicine in 2015 showed that sommeil remains the number 1 key for a optimal muscle recovery after exercise.²

The evidence is mounting on the benefits of sleep for sports recovery. A study published in 2011 in the journal Sleep revealed that university basketball players who increased their sleep time by several hours a night saw their performance improved by 9%.³

What's more, the lack of sleep slows muscle recovery according to the 2015 meta-analysis. Insufficient sleep reduces glycogen resynthesis and the production of restorative cytokines.

La quality of sleep is just as crucial as quantity. A good indicator is the heart rate variability (HRV) during sleep. A High HRV, a sign of deep, restful sleep, was associated with better recovery after exercise.⁴

To optimise it, 7 to 9 hours a night with 4 to 6 complete cycles of around 90 minutes are recommended⁵. Sufficient sleep, both in terms of duration and quality, is the key to regenerating energy and repairing muscle micro-injuries.

I want to improve my sleep!
In short, sleep plays a key essential role in muscle recovery after training and competitions. This is the key number 1, This is even more important than a good diet or recovery exercises.

By optimising your sleep with a restful environment (mattress topper, night mask) and comfortable bedding, you'll give your muscle regeneration and your energy levels a boost. long-term physical and cognitive performance.

Sleep, the key to boosting sporting performance

As well as recovery, sleep has an important role to play. direct impact on physical and cognitive performance during exercise.

Sleep-deprived fatigue can impair muscle strength, cardiovascular endurance, reaction time and decision-making.². Chronic sleep deprivation also alters the motivation and the ability to concentrate, These are key elements in sport.

Conversely, increasing the amount of sleep you get can boost performance. A 2018 meta-analysis in the European Journal of Sport Science shows that increasing your sleep time by 30 to 60 minutes per night can improve speed, muscular strength and endurance from 1 to 3%.⁶

woman recovering on an IAKOTA mattress topper after sport

Optimise sleep for recovery and performance with IAKOTA

As we have seen, sleep is essential for muscle recovery after exercise and for maximising the benefits of exercise. sporting performances. Insufficient or poor-quality sleep will have harmful effects on regeneration and physical and cognitive capacities.

Thanks to our Iakota products as the mattress topper or the night mask, Now you can easily improve the comfort and quality of your sleep.

By stimulating the parasympathetic nervous system, the mattress topper increases heart rate variability (HRV) synonymous with deep, restful sleep, but also with improved muscle recovery.

The Iakota night masks can also be used to create a ideal environment for deep sleep. As well as blocking out any stray light that could disrupt sleep cycles, the night mask acts on the optic nerve, allowing you to sleep more soundly. immediate relaxation after putting it on. Light, temperature and the quality of your bedding are all factors that contribute to a good night's sleep.

By improving your sleep with’Iakota equipment, you will optimise your recovery, endurance and performance. overall performance according to numerous scientific studies. Injecting a little more rest into your sports routine can help you reach new heights!

Optimise your sleep with IAKOTA!

Sources: