Lifestyle Sqiggle blue

We focus on three lifestyle pillars: quality sleep, a balanced diet, and regular physical activity. Quality sleep aids in repair and rejuvenation, while a balanced diet boosts energy and well-being. Regular exercise improves circulation, aids weight management, and promotes better sleep.

Supporting Recovery with Sleep

Supporting recovery with sleep is vital. Sleep contributes to muscle repair, tissue regeneration, immune function, energy replenishment, inflammation reduction, cardiovascular health, hormonal balance, and overall well-being. Ensuring adequate, high-quality sleep is fundamental for optimal physical health and recovery.
For sleep to effectively restore the body, it must be of adequate duration, and quality, and appropriately timed. There are guidelines on sleep duration: adolescents should aim for 8–10 hours, adults for 7–9 hours, and older adults for 7–8 hours. It has also been suggested that elite athletes may need more high-quality sleep compared to non-athletes.

Let’s take a look at how our body recovers when we sleep. 

During sleep, the body undergoes processes that repair tissues, muscles, and organs. Growth hormone is released, promoting muscle repair and growth. All while other hormones support tissue regeneration and immune function. This is why supporting recovery with sleep is so important.

1. Muscle Repair and Growth

During deep sleep, especially during the slow-wave sleep stage, the body releases growth hormone (GH). GH stimulates tissue growth and muscle repair, helping to heal micro-tears caused by physical activity.

Protein Synthesis: Sleep promotes protein synthesis, the process by which cells build proteins. Proteins are essential for repairing damaged muscle fibers and building new tissues.

2. Tissue Repair

Cellular Repair: During sleep, some enzymes repair cell damage caused by free radicals and environmental stressors. This process helps maintain the integrity and function of tissues throughout the body.

Skin Health: The skin repairs itself during sleep. Increased blood flow to the skin during sleep helps repair damage from UV exposure and other environmental factors, reducing signs of ageing and promoting a healthy complexion.

3. Energy Restoration

Glycogen Replenishment: Glycogen, is the major reservoir of carbohydrates in the body. Glycogen becomes the main fuel used during high-intensity exercise. Sleep helps replenish glycogen stores in muscles and the liver, as these are the most depleted during and after exercise. Glycogen is a critical energy source for physical activity. Restoring these stores ensures that the body has sufficient energy for daily activities and exercise.
ATP Restoration: Adenosine triphosphate (ATP) plays a direct role in supplying energy for various sleep-related metabolic activities, including DNA transcription, protein synthesis, and others. It is the primary energy carrier in cells. Sleep helps restore ATP levels, providing the energy necessary for cellular processes.

4. Immune System Support

Cytokine Production: During sleep, the immune system releases cytokines, which are proteins that help fight infections, reduce inflammation, and respond to stress. Adequate sleep enhances the production of these immune cells, improving the body’s ability to fend off illnesses.

Antibody Production: Sleep enhances the production of antibodies, which are crucial for identifying and neutralising pathogens such as bacteria and viruses.

5. Inflammation Reduction

Anti-inflammatory Effects: Sleep reduces levels of inflammatory markers in the body. Chronic sleep deprivation can lead to elevated inflammation, which is linked to various health issues such as cardiovascular disease, diabetes, and chronic pain conditions.

6. Cardiovascular Health

Heart and Blood Vessel Repair: Sleep helps repair and restore the cardiovascular system. It supports the healing of the heart and blood vessels, reducing the risk of heart disease and hypertension.
Blood Pressure Regulation: Adequate sleep helps regulate blood pressure by allowing the heart to slow down and blood vessels to relax, reducing overall cardiovascular strain.

7. Hormonal Balance

Cortisol Regulation: Sleep helps regulate cortisol levels. Cortisol is a stress hormone that can inhibit growth and repair if levels are too high. Proper sleep ensures cortisol levels remain balanced, supporting recovery processes.

Leptin and Ghrelin Balance: These hormones regulate hunger and satiety. Sleep helps maintain their balance, which is crucial for maintaining a healthy weight and providing the nutrients needed for physical recovery.

8. Bone Health

Bone Remodeling: Sleep supports bone remodeling, a process where old bone tissue is replaced by new tissue. This is crucial for maintaining bone density and strength.

Athletic Performance.

There is a need for athletes to receive individualised support and education regarding their sleep and recovery practices depending on the sport that they partake in. 

Athletes experience stress for various reasons including periods of both acute and residual fatigue due to heavy training and competition schedules, football is the perfect example of a sport that causes these stresses. Slowing down the recovery process is said to be vital for performance, e.g sleep, cold water immersion, massage and compression. 

It has been reported that sleep was the most important recovery tool for performance improvement in elite athletes. As stated above, the restorative effect sleep has on the immune system, and the role it plays in cognitive function, stimulates the recovery of the nervous system from the stresses of sport. It has been hypothesised that sleep, particularly slow-wave sleep (Stage N3), is essential for physical recovery because of its association with growth hormone release.

Sleep deprivation leads to elevated stress hormone levels, impaired glycogen regeneration, disrupted appetite regulation, altered energy expenditure, increased muscle breakdown, and decreased muscle repair rate. Consequently, adequate sleep is crucial for promoting post-exercise recovery, reducing fatigue, and reversing fatigue-inducing processes.

So all of this is why the Dream+ was developed in collaboration with sleep scientists from Manchester United, to create a mattress that provides the perfect night’s sleep, ensuring an optimal sleeping experience.

Disclaimer: The information provided here is for general informational purposes only and should not be considered a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or heard. Reliance on any information provided here is solely at your own risk. If you think you may have a medical emergency, call your doctor or emergency services immediately. The opinions expressed by this blog are not a substitute for professional medical advice and should not be interpreted as a diagnosis or treatment plan. Always consult with your healthcare provider before making any decisions about your health.

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