Most understand that exercising is a vital part of maintaining a healthy lifestyle. However, in our fast-paced society, we tend to neglect something equally as important, which is rest and recovery. On average, most individuals have poor sleep hygiene habits, which leads to less-than-optimal recovery. This can involve looking at cell phones and laptops right before bed, which produce blue light that can negatively affect circadian rhythm. It can also include eating shortly before going to sleep, which can reduce the chance of getting deep rest due to digestion taking place late at night. 

Our society is also overly caffeinated, and most individuals are drinking coffee throughout the day. Unhealthy habits completed during the day can result in reducing the quality and amount of deep and REM sleep stages at night. 

These sleep stages are when the body repairs itself from microtrauma sustained during the day. More specifically, the body also produces something called growth hormone while we sleep, which also assists in repairing the body overnight. When someone performs strength training at the gym they will most likely produce exercise-induced damage.

This is a normal healthy process that allows muscles to get stronger and produce hypertrophy. This is also why muscles tend to get sore after performing strength training exercises. An athlete must get high-quality sleep to achieve proper healing. Only when sleeping habits are optimal can an individual then reap all of the many benefits of exercising.

Kyle S. Kasman, PT, DPT
Board-Certified Orthopedic Clinical Specialist
484-781-5341
[email protected]