Mr Olympia Arnold Schwarzenegger has long been a vocal advocate for the importance of sleep. “You grow,” he says, “when you sleep, not when you train.” Professional athletes often follow strict sleep programmes designed around their chronotype (natural preference for wake and sleep times) and aligned with their training cycles.
For amateur athletes, training tends to focus more on nutrition and programming to achieve optimal results. Elite coach Nick Littlehales pioneered the idea of sleep as the fourth pillar of success, stating: “You can train all you want, but if you’re not sleeping, you’re not adapting. No adaptation, no progress.”
Let’s take a closer look at what happens to the body during sleep – and why it should be considered an essential part of any training programme and performance strategy.
What happens to the body during sleep?
Sleep is not a passive part of training. If you work your body hard during exercise, it’s while you sleep that physical restoration takes place. Deep (slow-wave) sleep is when your body resets, repairs and regenerates. Cellular repair occurs as protein synthesis mends the microtears caused by exercise. If you’ve ever experienced DOMS (Delayed Onset Muscle Soreness) after a workout, you’ll appreciate how much a good night’s sleep matters for recovery.
During this stage of sleep, the human growth hormone (HGH) is released. The pituitary gland produces HGH, driving muscle growth and repair. Deep sleep also boosts immune function, lowering the risk of illness – an obvious frustration for anyone in the middle of a training programme.
What else takes place in the body as we sleep?
- Glycogen levels are replenished and anti-inflammatory cytokines aid muscle recovery.
- Heart rate lowers and blood pressure drops, giving the cardiovascular system a chance to rest.
- Good-quality sleep has been shown to improve insulin sensitivity. Better glucose metabolism enhances energy levels and body composition.
- Sleep also regulates key hormones, including testosterone, which is crucial for endurance and recovery.
The brain’s recovery process during sleep
It’s not just physical repair that happens during sleep. During REM sleep, which typically occurs in the second half of the night, the brain gets busy with its own kind of ‘housework’: sorting, filing and clearing. Motor memory consolidation strengthens the neural patterns formed during training. That perfect tennis serve you nailed today? Tonight, it will be embedded into your brain.
In addition, emotional regulation helps manage stress and improves focus and motivation – all essential for achieving personal bests on the field.
Optimising quality sleep
Swedish-based bed manufacturer Hästens understands the importance of a good night’s sleep. The luxury brand has been handcrafting beds since 1852. Each bed is handmade in the Swedish town of Köping, taking up to 600 hours to craft using only natural materials.
Hästens has launched Sleep to Perform, a collaborative campaign with champions in both the creative industries and sport, including five-time Grand Slam champion Maria Sharapova. She has experienced firsthand that achieving success begins with prioritising rest. “Sleep is essential to performance regardless of where you are in your career,” she says. “It’s about more than rest – it’s about enabling yourself to be your best, every single day.”
To see Hästen's full range of beds and accessories, and to read more about the benefits of a good sleep, head here.
Book a bed test at your local Sleep Spa via www.hastens.com or visit your nearest authorised retailer.