The practice of boxing is a great challenge that requires a high level of skill, endurance, physical strength, and discipline to achieve the objectives. For this reason, boxers undergo intense training sessions that allow them to perform well in combat; this situation can cause both muscular and mental fatigue. Believe it or not, rest is fundamental to success in any area of life. It is even more so in the case of sleep as boxers because it helps them optimize their performance and thus promotes effective recovery.
In this article, we will explore how sleep benefits boxers and how they can take advantage of it to improve their athletic performance.
How many hours of sleep should boxers get?
This is one of the most frequently asked questions that any boxer or person just starting in the sport has ever asked themselves. The more hours invested in their boxing workout regimen, the more time it will be necessary to rest. Generally, boxers train four to six hours daily to strengthen their technique. Therefore, do boxers need to sleep a lot? Yes, precisely 10 to 13 hours each night to recover all their energy.
Sleep and muscle repair
During training and fighting, muscles suffer micro-injuries that need to be restored. For this reason, hours of sleep are crucial for muscle repair because the body releases hormones such as human growth hormone (HGH), which plays a determining role in muscle recovery. In turn, deep sleep promotes the release of melatonin, a hormone that helps regulate the circadian rhythm and improves sleep quality, promoting muscle recovery.
Influence of sleep on cognitive recovery
In addition to the aforementioned muscle repair, sleep is also essential for mental recovery. When sleeping, the brain processes and consolidates the information acquired during the day, including the technical and tactical skills necessary for boxing. Adequate sleep improves memory, concentration, and decision-making, which is crucial when practicing this sport. A boxer who does not get enough sleep may experience decreased reflexes, lack of focus, and slower decision-making, which can negatively affect their performance in the ring.
Sleep helps injury recovery
Given the constant demands it entails, there is a continuous risk of injury in boxing, whether in training or combat. Sleep plays a vital role in recovery from these injuries. When sleeping, the body produces anti-inflammatory hormones that help reduce inflammation and accelerate the healing of injured tissues. As if that were not enough, sleeping adequately strengthens the immune system, contributing to a faster and even more efficient recovery in case of injuries.
Recommendations to optimize sleep for boxers
1. Establish a sleep routine: Going to bed and getting up at the same time every day helps regulate the circadian rhythm, thereby improving sleep quality.
2. Create an environment conducive to rest: maintaining a dark, quiet room with an appropriate temperature allows sleep in boxers. To the extent that they rest, they will be able to perform better in their training.
3. Avoid stimulants before sleeping: caffeine, alcohol, as well as other stimulants (such as using social media) prevent sleep in boxers. Therefore, it is essential to avoid its consumption before going to bed.
4. Disconnect from electronic devices: The blue light emitted by electronic devices can affect sleep quality. It is recommended to avoid using it before sleeping.
5. Perform relaxation techniques: carrying out some meditation, yoga, tai chi, aromatherapy, or deep breathing practices before going to bed can help boxers sleep more quickly.
In short, sleep is an essential component of boxer recovery, providing the opportunity for muscles to repair, the brain to process information, and the body to recover from injuries. Professionals in this sport must recognize the importance of sleep and prioritize it as part of their training regimen. By doing so, they can make the most of their rest hours, allowing them to improve their athletic performance in the ring.
