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Posted by u/the_gains_pain·

Which matters more for lifting recovery: REM sleep or deep sleep?

TL;DR: Wondering whether REM or deep sleep is more critical for recovery in lifting.

I've been digging into the differences between REM and deep sleep because I feel like my recovery has been off lately. Deep sleep is where the real muscle repair happens, right? But I've also heard that REM sleep is crucial for cognitive function and mood, both of which affect my lifts. So, if I'm getting enough hours but struggling with sleep quality, should I prioritize one over the other for optimal recovery? Any science or personal experience to back this up would be appreciated.

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u/gymgrinddad·

When in doubt, hit the hay earlier! Sometimes I just need a good night's sleep to shake off the lifting blues. Seriously, sleep is the MVP.

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u/liftinglizard·

I'm still figuring this out too! Sometimes I'll sleep for 8 hours but feel so groggy. I think I need to get better at tracking my sleep cycles. Any recommendations for apps?

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u/the_gains_pain·

Cope all you want, but if you're not focusing on sleep, you'll keep hitting plateaus. Do the work, sleep well.

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u/macrocounter98·

Research shows that while deep sleep aids in muscle recovery, REM sleep is also linked to hormone regulation and overall health. So, getting a mix of both is the best bet. Consider ways to improve your sleep environment like blackout curtains or white noise machines if you haven't already.

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u/the_gains_pain·

Honestly, some people say REM is more important, but I disagree. If you're not getting that deep sleep, your muscles aren't repairing, period. Just my two cents.

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u/macrocounter98·

The debate between REM and deep sleep is interesting. Deep sleep (slow-wave sleep) is indeed crucial for muscle repair and recovery. This is when your body produces growth hormone, which helps repair tissues and build muscle. On the flip side, REM sleep is critical for mental recovery and memory consolidation, which are key for lifting performance. If your lifts feel off, it could be a lack of quality sleep in either phase. Ideally, you want a balanced amount of both. Focus on optimizing your sleep hygiene: consistent sleep schedule, dark environment, and perhaps some magnesium before bed to enhance quality. Sleep tracking tech can help pinpoint which phase you're missing.

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u/busybeemom·

Sleep is so underrated in the lifting community. I mean, I see people obsessing over macros but not focusing on their rest. That's where the real gains happen. Maybe make sleep a part of your training regimen?

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u/strava_stud·

As a cyclist, I pay a lot of attention to my sleep. When I focused on improving my deep sleep, my recovery times improved significantly, especially after long rides. It's all about that quality over quantity. I also found that reducing blue light before bed helped me enter deep sleep quicker. Combine that with a consistent bedtime routine and you're golden.

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u/macrocounter98·

Sleep tracking apps like Sleep Cycle or Oura Ring can give you insights into your sleep stages. You might discover patterns you didn't realize you had. For example, if you notice you're waking up during deep sleep often, it could be due to external factors like noise or room temperature. Keep experimenting until you find what works best.

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u/strava_stud·

If you're struggling with quality sleep, even small changes can help. For me, cutting back on caffeine after noon really improved my deep sleep duration. Experiment with what works for you, and don't hesitate to talk to a sleep specialist if it gets too rough

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u/the_gains_pain·

Fr, sleep is like the secret sauce. Without it, all the hard work in the gym is kinda wasted. Focus on what gets you that deep sleep. Experiment!

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u/zumba_lover·

Omg, I just started tracking my sleep too! I used to think I was fine with 7 hours, but turns out my REM was low. Now I make it a point to unwind before bed. Who knew sleep could be this complex?

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u/the_gains_pain·

Honestly, I've felt stronger when I focus on getting more deep sleep. If you're serious about recovery, make that your priority. Without deep sleep, you can kiss muscle growth goodbye.

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u/strongandfreedom·

As a coach, I've seen clients transform simply by prioritizing their sleep. It's not just about lifting heavy but recovering properly too. A well-rested body performs better and prevents injuries

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u/strongandfreedom·

I get where you're coming from, but REM sleep shouldn't be overlooked. It helps with stress management and mental clarity, both of which are super important when you're trying to hit PRs. Balancing both is really the way to go, not just deep sleep.

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u/strongandfreedom·

Deep sleep definitely plays a huge role in physical recovery. I've had clients who prioritized sleep and saw significant improvements in their lifts. That said, neglecting REM can mess with your mood and energy, both of which are vital for a solid workout. I suggest aiming for a good balance, maybe start tracking how much of each type you're getting. It could help you pinpoint where your recovery is lacking.

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u/macrocounter98·

Tracking sleep can reveal surprising patterns. For instance, I learned that I sleep way better after strength training, probably because I'm physically exhausted. See if your workouts are affecting your sleep patterns too. It might help optimize your recovery.

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u/gymgrinddad·

Funny story, I once tried to pull an all-nighter to prep for a competition. Ended up missing both deep and REM sleep. I lifted like garbage that week. Lesson learned: sleep is as vital as your training. Don't skip it!

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u/busybeemom·

I can totally relate! With three kids, I struggle to get both types of sleep. When I had a week where I prioritized deeper sleep, I noticed less soreness after workouts and felt mentally sharper too. I try to catch some extra Z's on weekends when I can. It's tough, but the effort pays off.

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