Sleep and Muscle Recovery: Why Does It Matter?

Sleep is part of recovery and deserves a place in your training schedule. Duration, quality and individual needs should be assessed together. Walsh et al., 2021

What does research show about muscle?

In a study involving 24 young men, the group whose time in bed was restricted to 4 hours per night for five nights showed lower myofibrillar protein synthesis than the group given 8 hours.

This finding relates to a specific experimental protocol. It does not calculate how much muscle someone loses after one poor night. Saner et al., 2020

How many hours are needed?

The joint AASM/SRS recommendation for adults aged 18–60 advises at least 7 hours of sleep regularly. This is a general health recommendation, not an individualized athletic recovery target. Watson et al., 2015

The athlete sleep consensus emphasizes that one fixed number does not necessarily suit everyone. Walsh et al., 2021

How can you assess your routine?

For one week, record:

• When you go to bed.
• Approximately when you fall asleep and wake up.
• Any extended periods awake during the night.
• Daytime sleepiness.
• When your workout finishes.

For example, the interval from 12:30 a.m. to 7:00 a.m. allows only 6.5 hours in bed. Actual sleep may be shorter.

Use the log to identify where available sleep time is restricted and which changes fit your schedule.

Frequently asked questions

Does one poor night cancel out a workout?
The study described does not establish that conclusion.

Does time in bed equal time asleep?
No. It also includes the time taken to fall asleep and periods spent awake.

When should I seek help?
If sleep difficulties persist or daytime sleepiness affects daily functioning, discuss this with a healthcare professional.

References

• Walsh N. P. et al. (2021, published online 2020). Sleep and the athlete: narrative review and 2021 expert consensus recommendations.
• Saner N. J. et al. (2020). The effect of sleep restriction, with or without high-intensity interval exercise, on myofibrillar protein synthesis in healthy young men.
• Watson N. F. et al. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.