3 reasons why regeneration and sleep are essential for your training performance

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Two aspects that are often neglected by fitness enthusiasts are regeneration and sleep. Many of us focus entirely on exercise and nutrition, ignoring the fact that lack of sleep and insufficient regeneration phases negatively impact training performance and muscle growth and increase the risk of injury. 

In this article, we'll explain the top 3 reasons why sleep and recovery have a significant impact on your progress. You will also receive a few scientifically proven tips to ensure your long-term training success.

Why sleep is so important

Sleep is by far the most helpful remedy for recovering from a strenuous exercise session. Be aware of one fact: if you don't get enough sleep, no amount of sophisticated regeneration technique will help make up for the lack of sleep and recovery that has arisen. 

While you sleep, your body repairs the cell and muscle damage it has sustained over the day. If you've worked out hard before, sleep will help you regenerate damaged muscle tissue, thereby accelerating your muscle growth. In contrast, lack of sleep is closely related to muscle loss , obesity (obesity) and diabetes and can lead to poor concentration and decreased responsiveness. Doesn't sound like the best prerequisites for a successful workout, does it? But which processes exactly take place in the body while you sleep and what do they do?

# 1 When you sleep, you recharge your “inner battery”

Sleep not only ensures that your muscles get a break, but also gives your central nervous system (CNS) the opportunity to process the sensations of the day. Your CNS needs this resting phase in order to recover so that you can concentrate fully on your daily activities again the next day. If you don't give your CNS time to regenerate, sensory and motor functions suffer ; that is, sensory perception and physical movements. To put it more simply: You become unfocused and uncoordinated.

But not only your central nervous system, but also your endocrine system, which is responsible for hormone production and release, works at full speed while you sleep . At night, your body releases HGH ( human growth hormone ). HGH is essential for physical regeneration processes. In addition, your level of cortisol in your blood drops during sleep; Cortisol is also known colloquially as the stress hormone and has a catabolic effect(muscle-reducing). A chronically elevated cortisol level also has numerous negative effects on body and mind - therefore you should definitely allow your body enough sleep to ensure a healthy ratio of these essential hormones and initiate regeneration processes.

# 2 More sleep ensures higher Leistungsfähigkei t

Sleep is absolutely essential if you want to work out hard on a regular basis. The literature usually recommends a minimum sleep duration of 6 to 8.5 hours - the amount of sleep required naturally varies from person to person. However, one thing is clear - too little sleep hinders muscle building and fat burning . 

You probably know the feeling - after you have had a bad night's sleep, the next day usually feels much more arduous and you suffer from tiredness and poor concentration. Your physical performance is also severely restricted when you lack sleep. Make sure you give your body enough sleep so that your central nervous system can recover and your body can regenerate.

# 3 After sleeping in: Active regeneration ( active rest )!

Now we've already explained some important facts about sleep. But what does it look like afterwards? Can you speed up your regeneration? 

If there was no overtraining, then we would hardly need to bring up the topic of regeneration. However, the fact is that sooner or later many of us slip into overtraining. We are motivated, train hard and give everything every day to fight for the body of our dreams. We then repeat this every day and possibly even improve ourselves to see results as quickly as possible. Unfortunately, it is precisely this behavior pattern that often leads to muscle and / or CNS overload. Overtraining of the central nervous system can have serious effects and is usually caused by a combination of three different factors: You train very hard , you train very often , you have very few days of rest .

The good news: You can avoid overtraining relatively easily by incorporating training units with less stress on the body and CNS such as LISS ( low-intensity steady state ) cardio into your training plan. Light activities such as walking, cycling, yoga or Pilates can increase your blood circulation and help break down stressful metabolic products. A stronger blood circulation also promotes the transport of oxygen and amino acids into the muscles. All of these processes have a positive effect on your regeneration. 

Therefore, use light training units as active regeneration ( active rest ) to reduce your sore muscles and to accelerate your recovery phases. The rule of thumb for active regeneration units: Be physically active without exerting yourself too much. Get your blood pumping, but avoid exhausting yourself on your regeneration days. 


Training as effectively as possible can be tricky at times. Sleep 8 hours a day, regular workouts, constant pre-cooking ... Oh yes, don't forget to meditate and do your cardio! The dear sleep is sometimes just neglected.

Even if it seems impossible here and there to find time for personal relationships, family or other hobbies in addition to your training, you should still make sure to get enough sleep. It is best not to even start by giving up an hour or two of sleep because you have to do something apparently more important. Now that you understand the negative effects of lack of sleep, you also understand the importance of getting enough sleep and regeneration for a high-performing, healthy body . Sleep, regeneration and exercise are essential components of your mental and physical health - and these should always be the top priority in your life.