The importance of sleep in bodybuilding

In the world of sport and bodybuilding, there's a great deal of interest in techniques and methods for improving training, optimizing nutrition and the latest performance-boosting food supplements. These are undoubtedly key elements for success in sport, and no athlete will deny it. However, an equally essential element is all too often relegated to second place: sleep. It's a process that plays a fundamental role in physical recovery, muscular progress and even overall health. Because, yes, a good night's sleep is essential to performance in the gym and to maintaining top-level hygiene. And in a society where we sleep less and less - 45% of young adults consider that they don't get enough sleep - and where sleep disorders are commonplace, there's plenty to do! This article explains why quality sleep is essential for athletes, particularly bodybuilders, and how to optimize it to maximize performance.

Why is sleep important for athletes ?

Sleep isn't just a moment of passive rest when the body goes to sleep. In fact, there's a lot going on when you're in bed, in the arms of Morpheus. It's an intense period of physiological activity where key processes are triggered, and these will directly influence your ability to perform and progress at the gym. So it's not a time to miss, reduce or mismanage.

Sleep equals recovery !

As you know, during an intense workout, your muscle fibers undergo micro-tears. These lesions - which cause muscle soreness - are necessary to stimulate muscle growth; and they must be repaired if your muscles are to grow bigger and stronger. Sleep is one of the key times when these repairs take place.

During phases of deep sleep, the body increases protein synthesis, an essential mechanism for rebuilding damaged muscle tissue. Without sufficient sleep, this process is disrupted, which can slow recovery and limit your muscle gains.

Also, your energy reserves are restored during sleep, notably the glycogen stored in the muscles and liver. After intense training, these reserves are often depleted. A good night's sleep restores these reserves optimally, whereas a short night's sleep doesn't do this properly, leading to a drop in energy and performance.

When the body lacks sleep, it enters a state of physiological stress. Elevated cortisol levels signal the body to draw on muscle reserves for energy, especially when in a caloric deficit. In the long term, chronically inadequate sleep leads to real stagnation in performance and difficulty in making progress.

Sleep and inflammation

When you wake up in the morning, it's not surprising to feel achy and stiff all over. This may be due to training too hard the day before, or to an accumulation of sports sessions, but it's not the only cause. Many people experience this, both athletes and sedentary people, and it doesn't get any better with age. These muscular and joint pains, these "aches and pains", are perfectly normal and are particularly exacerbated in the morning. The cause? An anti-inflammatory process that takes place during sleep and ceases when we wake up, leaving us a little "broken" when we get out of bed. Nothing serious here, it's a useful process that actually helps us recover. What you need to know is that sleep quality and quantity are important factors in this nocturnal process, and lack of sleep tends to increase inflammatory activity in the body. As you can see, sleep deprivation increases the risk of inflammation, leading to joint and muscle pain, and hinders overall recovery. In the long term, it even increases the risk of developing various diseases: cardiovascular, intestinal or even cancers.

Sleep and weight gain

What's more, lack of sleep reduces protein synthesis and makes you fat. You store calories as fat more easily. In fact, getting less sleep reduces the benefits of dieting, particularly fat loss (1). You lose less fat and more muscle than those who get the right amount of sleep.

Sleep equals hormones

Sleep is also involved in the functioning of muscle-building hormones. During the night, particularly in the first few hours of deep sleep, growth hormone (GH) is strongly released. This anabolic hormone aids tissue repair, muscle growth and the mobilization of fat as an energy source. Sleep deprivation reduces this secretion, which will hinder your progress in bodybuilding.

In addition, sleep influences levels of testosterone, another hormone essential for strength and muscle mass. One study (2) showed that sleep deprivation can reduce testosterone levels by 10-15% in young men who slept 10 hours for 3 nights, then only 5 hours for the following 8 nights. In the long term, chronic sleep deprivation can therefore curb muscle gains and increase the risk of catabolism, i.e. the breakdown of muscle tissue. Not to mention the effects on general well-being and libido! Having a good sleep cycle ensures efficient functioning of your endocrine system, and maximizes your muscle gains and performance. You need to pay close attention to the length and quality of your sleep, or you'll be putting yourself at a disadvantage.

Sleep and mood disorders

It's not easy to manage your emotions when you're sleep-deprived. Numerous studies show that sleep deprivation alters psychological functions. In addition to physical fatigue and drowsiness, it's not uncommon to experience anxiety, irritability and difficulty concentrating. Our intellectual capacities diminish, our mood is unstable and a state of depression can set in. This is because well-being hormones - such as serotonin and endorphins - are secreted during the night. A lack of sleep promotes adrenalin and cortisol, the stress hormones. This imbalance encourages negative emotions and anxiety, and can lead to depression.

Not to mention loss of motivation for sport. A short or restless night can reduce motivation to train and break down the discipline needed to follow a regular bodybuilding program. All of which can keep you from achieving your goals.

Sleep and coordination

For athletes, technical mastery of movements is important to optimize efficiency and avoid injury. Sleep plays a role in consolidating procedural memory, i.e. the ability to learn and perfect complex movements. It is, among other things, during the slow wave sleep phase that the consolidation of learning takes place. During REM sleep, the brain processes information from the day and strengthens neuronal connections for motor skills. Poor-quality sleep can impair the precision and fluidity of movements, increasing the risk of technical errors.

Sleep-deprived fatigue impairs concentration and coordination, crucial skills for safe exercise. One study (3) of athletes found that those sleeping less than 8 hours a night were 1.7 times more likely to injure themselves. In bodybuilding, as in most sports, it's best to stay focused during your sessions, or risk serious injury given the loads involved.

Sleep and immunity

When you're sleep-deprived, you're more fragile and more likely to fall ill. The immune system no longer functions optimally. Many of the cells that fight infections and viruses function on the day/night cycle. And if this cycle is disrupted, white blood cells, lymphocytes and antibodies drop. Ideal for catching colds and other illnesses that will slow your progress.

Sport and sleep: better sleep thanks to sport ?

Physical activity and sleep are linked: one influences the other, and vice versa. And this can be positive or negative. You need to be aware of this to optimize your performance as an athlete. Physical activity and sport are undoubtedly good for general well-being and sleep. It promotes good sleep, but can be double-edged if you overdo it. As we all know, you need to be active to get a good night's sleep, and this can be achieved through sport. Regular exercise increases sleep duration, helps you fall asleep more quickly and limits night-time awakenings. Conversely, too much sport (overtraining), or physical activity that is too intense or too late, can lead to sleep disorders.

How does sport improve sleep ?

A well-dosed sports session can promote better-quality sleep. Physical effort raises body temperature, and the gradual drop that follows triggers a feeling of tiredness that helps you fall asleep. What's more, as we saw earlier, exercise reduces levels of cortisol (the stress hormone) while stimulating the production of endorphins, substances that soothe the mind and prepare for rest. Those who exercise regularly, without excess, often have deeper sleep and fewer night-time awakenings. Melatonin levels are also increased by exercise (4). Melatonin, the sleep hormone, makes it easier to fall asleep. And let's not forget the anti-stress (5) and even anti-depressant effect of sport. Sleep disorders often stem from stress, which affects the quality and duration of sleep.

How much is too much ?

Physical exercise is generally beneficial for sleep: it reduces stress, regulates the body clock and helps you fall asleep more quickly. However, when it is too intense or poorly placed in the day, it can have the opposite effect. Excessive activity can lead to excessive fatigue that prevents sleep, and increase levels of adrenalin and cortisol, hormones that keep the body alert. Sport raises the body's internal temperature, whereas sleep requires it to be lowered. It takes several hours (around 2-3 hours) for the body to "come down".

How do I dose it right? Adapt the intensity or duration of your sessions, and listen to your body. Avoid intense sessions in the hours before bedtime; the afternoon is ideal! Don't forget rest days for nerve and muscle recovery. The aim is to tire the body without overworking it or over-stimulating it before bedtime.

How to optimize your sleep ?

Are you an athlete? Do you work out? The tips below will help you sleep better. But they're actually valid for everyone, not just athletes... Because sleep is so crucial, here's how to make sure it's of the highest possible quality.

1 - Bedtime !

The body functions according to a circadian rhythm, an internal clock that regulates the sleep-wake cycle. Going to bed and getting up at set times every day helps synchronize this rhythm. Go to sleep before midnight, because the hours before midnight of deep sleep - which is highly recuperative - count enormously. Set up a relaxing routine before going to bed (shower, reading, meditation, etc.) so that you're perfectly relaxed.

2 - Set up a good environment

The bedroom should be a sanctuary dedicated to sleep. A cool temperature (between 16 and 20°C), total darkness and silence (thanks to earplugs) are the key to restful sleep. Avoid screens before bedtime, as the blue light from smartphones and computers inhibits melatonin production. And work in bed (e-mails). Good bedding is really important. It's hard to sleep on a mattress that's deformed, too soft or hard, and/or that transmits the slightest vibration. Change your mattress if necessary - it's worth it !

3 - Adapt your sports training

Avoid sessions that are too late and too intense, which can delay sleep. If you train in the evening, include a return-to-sleep phase.

4 - Manage your diet

The basic advice is to eat a light evening meal. If you're a bodybuilder, eat around training and in the morning/daytime to avoid overeating in the evening.

Heavy, fatty or alcoholic meals before bedtime can make digestion difficult and interfere with sleep. If you have digestive problems, the best thing to do is eat early, before 7pm. On the menu, avoid heavy, spicy dishes. No coffee, tea, chocolate, sugary foods and soft drinks, alcohol, cigarettes, etc. Eat light, easily digestible meals. A good plan: dairy products! They contain tryptophan, the substance from which serotonin is produced, the hormone that helps you relax and fall asleep!

5 - And complements

Certain supplements and herbs can help improve your sleep.

- Magnesium: Top of the list is magnesium, particularly effective if you're deficient. This mineral promotes muscular and nervous relaxation. Glycinate or citrate forms are preferred for good absorption and a calming effect.

- Melatonin: Melatonin can also help, especially during periods of stress or intense training. It's a natural hormone that regulates the sleep-wake cycle. A supplement to be taken before bedtime to help you fall asleep more quickly, against jet lag or circadian rhythm disorders.

- Valerian: This plant has long been used as a natural sedative. It can reduce the time it takes to fall asleep and improve sleep quality. Take before bedtime.

- Chamomile: In herbal tea or supplement form, it has soothing properties thanks to apigenin, a compound that binds to receptors in the brain to promote sleep.

- CBD: CBD is known for its calming properties. It promotes deeper, more restful sleep.

Effects depend on dose and timing. Start with a low dose to test your tolerance. If you are taking medication or have health problems (sleep, etc.), consult a doctor.

FAQ

Q: How many hours of sleep does an athlete need ?

Adults need 7 to 9 hours of sleep a night, but there are little and big sleepers. It's up to you to assess your needs. If you feel tired, irritated or unfocused during the day, you're probably sleep-deprived. If, on the other hand, you're in great shape, performing well at sport and alert, all is well. Adolescents need between 8 and 10 hours of sleep a day.

Q: Does lack of sleep cause muscle loss ?

Yes, lack of sleep harms your hormones, reduces protein synthesis and promotes fat gain. It degrades your physique and your health. With physical and mental fatigue, motivation and performance suffer, and the risk of injury increases. Inevitably, you'll lose muscle, or at least you won't gain as much as you could. That's too bad !

Q: How can I get a full night's sleep?

Go to bed and get up at regular times. Optimize your bedroom (light, noise, air, bedding) and avoid screens in the evening. Eat lightly before bedtime, complex carbohydrates and dairy products, avoiding stimulating foods and too much water. And exercise regularly, but not excessively. With these guidelines, you'll have a good chance of getting a full, peaceful night's sleep.

Q: What should I avoid before going to bed to sleep better?

Screens (cell phones, PCs, video games), all activities that are too mentally demanding, nervously stimulating or stressful. In terms of nutrition, junk food (fatty and sweet), caffeine, tea, sugary drinks and alcohol. And, of course, intense sport too late at night. Cuddling up to your partner before bed can help you get a good night's sleep.

Testimony of Julien, 29, bodybuilding enthusiast

"I stagnated for years in bodybuilding. I trained hard, 5 times a week, with an effective program (PPL, progressive overload) and a well-calibrated diet: proteins, carbohydrates, lipids, everything was calculated. Plus whey and creatine for supplements. But, apart from the first year, my more recent progress was rather limited. I was frustrated, tired, and my performance in the gym wasn't taking off. I blamed it on the famous plateau that occurs after the first year of bodybuilding. Or so I thought.

One day, a friend of mine, a seasoned bodybuilder, asked me about my habits, in particular how many hours I slept each night. I had no idea... So I did a test with a sleep app, and realized that I slept barely 6 hours a night on average, and often interspersed. With my work, my evenings on the screens and my outings, I was giving my body little chance to recover fully.

I decided to take sleep seriously, just to see. I set a routine: bed by 11pm, no more screens 2 hours before, early dinner, and at least 8 hours of sleep. The first few weeks, it was hard to stick to it, but I soon felt a difference. After a month, I was waking up in shape, without that usual heaviness. At the gym, my loads started to increase a little, almost effortlessly. I had more energy. My muscles felt fuller and more defined, and I recovered much faster between sessions.

What surprised me was that I didn't change much in my training or my diet. Sleep was probably the missing piece, the trigger. Now I understand why they say that muscles are built during rest and that sleep counts. Without those 8 solid hours, I was sabotaging part of my efforts. Today, I'm progressing slowly but surely, and I feel better mentally."

Sources :

1 - https://www.acpjournals.org/doi/10.7326/0003-4819-153-7-201010050-00006 

2 - https://pmc.ncbi.nlm.nih.gov/articles/PMC4445839/

3 - https://pmc.ncbi.nlm.nih.gov/articles/PMC8663738/

4 - https://pubmed.ncbi.nlm.nih.gov/12959621/

5 - https://pubmed.ncbi.nlm.nih.gov/14656450/