Sleep and recovery: simple science
Exercise stresses the body; recovery is when adaptations occur. Sleep, nutrition, and active recovery practices determine how well your body repairs and becomes stronger. Prioritizing recovery improves performance, reduces injury risk, and supports overall wellbeing.
Why sleep matters
Sleep supports hormonal regulation, cognitive function, and tissue repair. Deep sleep stages are particularly important for physical recovery because they coincide with growth hormone release and muscle repair processes. Chronic poor sleep undermines training gains and increases injury risk.
Practical sleep hygiene tips
- Maintain a consistent sleep schedule: go to bed and wake up at similar times daily.
- Create a dark, cool, and quiet sleep environment.
- Limit bright screens at least one hour before bedtime — blue light can delay melatonin release.
- Use a short relaxation routine before bed: light stretching, deep breathing, or reading.
Active recovery techniques
Active recovery is low-intensity movement that promotes blood flow and reduces muscle soreness. Examples include walking, light cycling, yoga, or a gentle swim. Foam rolling and targeted mobility work can also help maintain range of motion and reduce tightness.
Nutrition for recovery
Post-workout nutrition helps replenish glycogen and support muscle repair. Aim for a mix of carbohydrates and protein within a couple of hours after intense training—e.g., a yoghurt and fruit bowl or a chicken and rice meal. Hydration is equally important.
When to rest more
Listen to your body: extended excessive fatigue, persistent soreness that affects performance, or elevated resting heart rate may indicate insufficient recovery. In those cases, prioritize extra rest days or seek professional advice.