Sooo, you’re doing all the right things when it comes to resistance training. You’re lifting heavy, getting adequate protein in, taking rest days, etc., but you still aren’t seeing results you want. You look in the mirror and see yourself looking flat or not making the growth you want. It is very safe to say that lack of SLEEP and STRESS are the likely culprits of this.
Adequate sleep and stress management are HUGE when it comes to recovery and growth. Sleep and stress also have a symbiotic relationship, so unfortunately if you are missing sleep you are likely to have higher cortisol levels, and in turn high cortisol levels can lead to lack of sleep. Higher cortisol levels can cause energy depletion and reduce protein synthesis Additionally, lack of sleep coupled with high intensity workouts is only going to lead to increased fatigue which is going to make recovery impossibly hard. Yikes
Lack of sleep is also associated with impaired coordination, decreased training performance, limited muscle gains, slowed fat loss, increased health risks such as high blood pressure, and again, increased stress which has a myriad of problems attached to it. Clearly, it is imperative to get enough of it. In adults, it is suggested at least 7 hours or more a night.
Some ways you can get better sleep:
-limit caffeine late in the day as this can affect your sleep
-limit blue light before bed.
-use supplements such as melatonin to help you fall asleep
Bottom line- SLEEP IS IMPORTANT!