{"id":1140,"date":"2014-08-19T14:01:28","date_gmt":"2014-08-19T14:01:28","guid":{"rendered":"http:\/\/www.jmperformance.co.uk\/?p=1140"},"modified":"2014-08-19T14:09:56","modified_gmt":"2014-08-19T14:09:56","slug":"how-important-is-sleep-when-i-train","status":"publish","type":"post","link":"https:\/\/www.jmperformance.co.uk\/?p=1140","title":{"rendered":"How important is sleep when I train?"},"content":{"rendered":"<h4>How many hours do I need, and what time should I get to bed? These are both frequently asked questions, and if you are training hard, is a very good question!<\/h4>\n<p>&nbsp;<\/p>\n<h6>Research has not yielded\u00a0any hard and fast rules as differences in age, stress levels, activity levels, and genetics make it personal to you.<\/h6>\n<h6>HOWEVER, here are\u00a05 things that will help you decide how much and when;<\/h6>\n<p>&nbsp;<\/p>\n<h6><\/h6>\n<ul>\n<li>\n<h6><strong><img loading=\"lazy\" class=\"alignright size-medium wp-image-1142\" src=\"http:\/\/www.jmperformance.co.uk\/wp-content\/uploads\/2014\/08\/Sleeper-Pic-300x199.jpg\" alt=\"Sleeper Pic\" width=\"300\" height=\"199\" srcset=\"https:\/\/www.jmperformance.co.uk\/wp-content\/uploads\/2014\/08\/Sleeper-Pic-300x199.jpg 300w, https:\/\/www.jmperformance.co.uk\/wp-content\/uploads\/2014\/08\/Sleeper-Pic.jpg 800w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>Recovery<\/strong>: During sleep, the\u00a0majority of protein synthesis (muscle repair) occurs.So if you are training hard, you will need plenty of sleep to recover effectively for the next\u00a0session<\/h6>\n<\/li>\n<li>\n<h6><strong>Time<\/strong>: Earlier is better &#8211; Studies reveal that hours of sleep before midnight are significantly better for renewal of cells and sleep quality is higher<\/h6>\n<\/li>\n<li>\n<h6><strong>Depth:<\/strong> Studies on circadian (natural day) rhythms reveal that not just time but depth of sleep\u00a0key to brain and\u00a0physical renewal. Alcohol, caffeine and backlit devices (computers\/mobiles etc) before bed can all significantly affect the depth of sleep and it&#8217;s effectiveness in providing energy renewal.<\/h6>\n<\/li>\n<li>\n<h6><strong>Memory:<\/strong> Research also reveals that we commit much to memory during sleep. So, if you want your brain to\u00a0perform optimally, get your head down!<\/h6>\n<\/li>\n<li>\n<h6><strong>Power napping!?<\/strong> A contentious issue; many disagree, but one thing that is not so contentious is that power naps\u00a0are effective for physical stress relief. As a rule of thumb, 20 mins is enough: much more and your longer night-time sleep can be impaired!<\/h6>\n<\/li>\n<\/ul>\n<h6>Justyn Moore &#8211; Trainer\/Nutritionist<\/h6>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How many hours do I need, and what time should I get to bed? These are both frequently asked questions, and if you are training hard, is a very good&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1140"}],"collection":[{"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1140"}],"version-history":[{"count":7,"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1140\/revisions"}],"predecessor-version":[{"id":1148,"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/1140\/revisions\/1148"}],"wp:attachment":[{"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1140"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1140"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.jmperformance.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1140"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}