You should not sacrifice sleep to train, because an accumulated sleep debt prevents the assimilation of training, limits progress, and increases the risk of injury.

noli's read

This advice is based on a solid scientific foundation: sleep is the central pillar of physiological recovery. Studies, notably a systematic review published in 'Sports Medicine', confirm that sleep deprivation impairs physical performance, cognitive function, and increases susceptibility to injury in athletes. Research also shows that sleep is crucial for protein synthesis and tissue repair, processes that are essential to transform effort into progress. The assertion that lack of sleep hinders the assimilation of training load is therefore well supported by observational and experimental evidence. The creator simplifies the biological mechanism into a practical rule for life, which is an excellent approach to popularization. There is no notable exaggeration here, as the correlation between lack of rest and stagnation or increased risk of injury is a consensus among sports specialists.

the sources

1. 1Wang Z, Wang YT, Gao W, Zhong Y 2023
2. 2Bonnar D, Bartel K, Kakoschke N, Lang C 2018
3. 3Watson NF et al. (AASM & Sleep Research Society) 2015
4. 4Hirshkowitz M et al. (National Sleep Foundation) 2015