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The Science of Sleep: It’s Crucial Role in Training Recovery

Hey Gym N Japan Fam!! Here is a post where we talk/ tell you about the importance of sleep and why some of us need to probably sleep a little more in order to recover. There is Haydon on the other hand who probably sleeps too much but that’s a story for a different time…

We all know that we now live in a fast-paced world, where productivity and achievement are highly regarded. We often find ourselves sacrificing sleep, and this can usually be prevented by spending a little less time on our phones or playing games online. With this in mind sleep is not a luxury but an essential part of overall well-being and recovery, particularly when it comes to training in the gym or on the athletics track. In this post, we explore the different parts and evidence supporting the important role sleep play in recovery and its impact on training. Let's explore how prioritising quality sleep can maximise your training gains and overall performance.

1. Understanding the Recovery Process:

When we complete physical training or activity, whether it's strength training, endurance exercises, or any form of physical exertion, our bodies undergo stress. This stress triggers many physiological responses aimed at adaptation and improvement. Pretty cool right? The recovery process is where our bodies repair and rebuild tissues, replenish energy stores, and consolidate newly acquired skills or knowledge. Sleep plays a vital role in facilitating these processes efficiently. So you could say that sleep is probably the biggest driver of change and recovery. So if you want to get HUUUUUGE, just sleep more.

And by understanding you become:

2. Sleep and Muscle Recovery:

Adequate sleep is crucial for optimal muscle recovery after training. During deep sleep stages, growth hormone secretion peaks, which stimulates muscle tissue repair and growth. Additionally, sleep enhances protein synthesis, allowing muscles to recover from micro-tears and adapt to the training stimulus. Research has consistently shown that individuals who prioritise sleep experience faster muscle recovery, reduced muscle soreness, and improved muscle strength and performance.

3. Sleep and Energy Restoration:

Intense training sessions deplete our energy stores, such as glycogen in muscles and glucose in the bloodstream. Sleep acts as a natural replenishment mechanism for these energy stores. During sleep, the body shifts its energy usage towards restoring these depleted reserves. This process ensures that you wake up with replenished energy levels, ready to tackle your next training session with vigour and enthusiasm. Many of us think that eating is the main way we regain our energy, but there my friends is where you are wrong. Sleep is also a driver of change and refuelling ourselves.

Think of it like charging your phone after a big day of scrolling TikTok - your body requires the same after a big day of exercise..

4. Hormonal Regulation:

Sleep plays a critical role in regulating hormones that influence recovery and performance. Lack of sleep disrupts the balance of hormones involved in appetite regulation, such as ghrelin and leptin, leading to increased hunger and potential weight gain. This is why you may find that your weight on the scales will fluctuate when sleep is poor. You may not realise it, but water retention will go up, along with sleep and poor recovery. So don’t be too alarmed. Additionally, sleep deprivation has been linked to elevated cortisol levels, a stress hormone that can hinder muscle recovery and impair immune function. Prioritising quality sleep helps maintain hormonal balance, aiding in recovery and optimising body composition. Cortisol in small doses such as the morning is fine, but sleep is where we want these levels to reduce so our body can essentially relax and recover.

Little side fact...did you know Testosterone is also a yes, good sleep means more test...which means getting huge!!

5. Cognitive Function and Skill Acquisition:

Training not only challenges our physical capabilities but also demands cognitive focus and skill acquisition. Sleep is essential for consolidating motor skills, memory retention, and cognitive function. During sleep, the brain processes and stores information obtained during training, ensuring that you retain and integrate new skills effectively. Furthermore, sleep deprivation negatively impacts attention, reaction time, decision-making, and overall cognitive performance, all of which are vital for optimal training outcomes. Basically - learn skills, then sleep - poof, new skills acquired…kind of.

6. Sleep and Injury Prevention:

When we don’t sleep, we can increase the risk of injuries during training. When we are sleep-deprived, our coordination, reaction time, and motor skills are compromised, making us more prone to accidents and injuries. Furthermore, sleep deprivation weakens the immune system, leaving us vulnerable to illness and infections. Prioritising sleep promotes physical and mental well-being, reducing the likelihood of training setbacks due to injuries or illnesses. If a muscle is damaged, fatigued or not functioning optimally, we increase our chances of injuries, tears and poor movements occuring.

7. Don't sleep too much and smash those training goals 😍😍


In the pursuit of fitness and athletic excellence, sleep should never be underestimated or compromised. All the scientific research consistently emphasises the critical role of sleep in training recovery, muscle repair, energy restoration, hormonal balance, cognitive function, skill acquisition, and injury prevention. Prioritising quality sleep is a powerful tool for athletes and fitness enthusiasts to enhance their training gains, maximise performance, and maintain overall well-being. By recognizing and respecting the importance of sleep, you can unlock your full potential and achieve your fitness goals more effectively.

Remember, a good night's sleep is not a wasted opportunity but an investment in your body, mind, and long-term success. So, get your rest, recover well, and let sleep be your training partner on the road to peak performance!

If there are any other changes you would like to see in our posts, any topics, aspects of the blog you want to see changed, please feel free to DM us on Instagram, flick us an email or message Jake or Haydon on their socials as well.


As always, thank you so much for tuning in! It really does mean a lot to us!

If you guys have any questions, want us to do reviews etc. feel free to send us a message and we will do our best :P

And once again thank you for your support!

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