Human development depends on sleep from the childhood stage. Meanwhile, during adulthood, hours of rest remain interconnected with physical growth and the immune and nervous system.
Metabolism is also related to a night’s rest. Poor sleep generates stress, digestive problems, and weight changes, among other negative effects. It seems that our entire existence is based on the way we sleep.
Sleep and human development
A newborn baby sleeps between 16 and 18 hours during its first weeks of life. Today specialists understand that rest allows the development of tissues, brain, bone structure, and muscles.
The development-rest relationship is even more evident when little ones reduce their sleep hours as they get older. This does not change in childhood, youth and adulthood. Until the last stages of life, sleep is a fundamental activity.
Some medical opinions suggest that lack of rest can lead to serious illness. By affecting the circadian cycle and tissue recovery, cellular processes are inconveniently altered.
Resting allows us .to recover fully.
Those who think that sleeping well is just a process of rest from physical and mental activity are wrong. The human being does not sleep only to replenish energy: in the dream, the restitution occurs at a general level. Tissues and fibers regenerate, which involves cellular processes at all levels.
This is why sleep is so important for physical conditioning, muscle development, and sports performance. Basically, we sleep as part of our training. On the contrary, those who do not rest well are more prone to metabolic and muscle-building problems.
Studies carried out by researchers from Murcia have shown that our insulin levels and carbohydrates’ effects vary in the athlete’s metabolism. This substance is central in the human being’s metabolic processes, particularly in the processing of carbohydrates.
It’s not just sleeping: it’s doing well.
All this leads to the fact that the way we sleep at night is key to our integral development. For example, it is believed that people who sleep at least eight hours a day have optimal metabolism. Just going to bed late could make a difference in that process.
In this sense, restful sleep would be key to avoiding the propensity for obesity and diabetes. Also, and break l insufficient often associated with heart problems over the years.
The downside is that the current pace of life limits the hours of sleep. An average adult is sleeping a maximum of six and a half hours a day. Until the 1970s, people rested an average of nine continuous hours. The increase in nightlife also takes a toll on our bodies.
Sport and sleep: a necessary relationship
Like all the processes mentioned before, our physical and mental activities’ quality depends on our ability to sleep well. Athletes and coaches know this, so rest cycles are strictly respected at a professional level.
All athletes pay attention to their resting habits. In addition to resting for at least eight hours at night, they take daytime breaks. For example, in football, a full, long-lasting, and restorative nap is encouraged.
Rest does not only imply muscle recovery. Its importance is such that sports performance could be affected after a bad night’s sleep. Stress, drowsiness, and the other effects of insomnia prevent peak performance.
Many training and sports rotations conceive this reality and focus on the relevance of complying with the appropriate rest. Efficiency has to do with the fullness of mental capacities.
Some recommendations about sleep and sports
To reconcile sleep and sport correctly, these would be the tips to keep in mind:
- Taking daytime rest: a nap in the afternoon of at least half an hour improves our muscle recovery. Doing this can be seen as a good forecast if we find it difficult to rest at night.
- Exercise according to your rest: if we have not had enough sleep, it is best not to undertake high-intensity workouts. Even if we are exhausted, it is more advisable to invest the hours in resting than in working on physical conditioning.
As the last recommendation, consider training to fall asleep: if you find it difficult to sleep, try to do your workouts at night. Arriving exhausted and making a healthy dinner will make it easier to fall into a state of serenity; However, this doesn’t work the same for everyone. You shouldn’t exercise too late either.