In general, in the healthy young adult NREM sleep accounts for 75-90% of sleep time (3-5% stage I, 50-60% stage II, and 10-20% stages III and IV). NREM and REM occur in alternating cycles, each lasting approximately 90-100 minutes, with a total of 4-6 cycles. Based on EEG changes, NREM is divided further into 4 stages (stage I, stage II, stage III, stage IV). Sleep is generally divided into 2 broad types: nonrapid eye movement (NREM) sleep and REM sleep. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.Loomis provided the earliest detailed description of various stages of sleep in the mid-1930s, and in the early 1950s, Aserinsky and Kleitman identified rapid eye movement (REM) sleep Sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition, increase muscle mass and/or if you want to be ready for your personal training session the next day. Growth hormone deficiency is associated with loss of muscle mass and reduced exercise capacity. Not enough sleep causes a sharp decline in growth hormone secretion. As your body enters into the non-REM deep sleep stage, your pituitary gland releases a shot of growth hormone that stimulates tissue growth and muscle repair. So, now that we know that the ‘ non-REM sleep cycle’ is the most important for muscle recovery, something else which occurs during adequate time in this phase is the secretion of Growth Hormone. Muscles and tissues are rejuvenated during this phase of sleep. Your brain is resting with very little activity, so the blood supply available to your muscles increases, delivering extra amounts of oxygen and nutrients which facilitate their healing and growth. Accounting for 40% of total sleep time, during this phase your blood pressure drops and your breathing becomes deeper and slower. Non-REM Sleep: known as slow-wave or deep sleep, this phase is essential for muscle recovery and restoring the body. REM sleep provides the energy to the brain that supports it during waking hours and is necessary for restoring the mind. REM sleep dominates the latter half of the sleep period, especially the hours before waking. REM (rapid eye movement) Sleep: occurs in cycles of about 90-120 minutes throughout the night, and it accounts for up to 20-25% of total sleep time in adult humans. Let’s first understand the two main stages of sleep in order to understand sleep’s impact on muscle recovery. While you may be able to ‘function just fine’, on a few hours of sleep, doing so still short changes your body composition goals. Aside from being groggy the next day, another pitfall of not getting enough quality sleep is that it affects your efforts in the gym. Surely your personal trainer has informed you about the importance of sleep and that if you don’t get enough of it, you’re not going to feel rested in the morning, and your muscles will not recover properly. Sleep has a significant impact on muscle recovery. Ensure that you get enough time in your non-REM cycle.
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