It sounds simple, but hitting the sack can often be exactly what your sore muscles need. The direct scientific link between sleep and post-exercise recovery remains somewhat fuzzy, although it could be strongly argued that that’s because sleep involves a multitude of physiological functions that aren’t always easy to clearly define and separate. We do know, however, that a lack of sleep can contribute to higher levels of inflammation. Inflammation may not be a factor in DOMS in particular, but it does contribute to some muscle soreness—and getting serious rest can help alleviate that.
“Sleep is the most effective way to improve recovery – a lot of pro athletes are big nappers,” Aschwanden says. “It’s really important to prioritize sleep because sleep is really when your body does the hard work of recovery. If you’re spending a lot of money on things like a massage gun and tart cherry juice but are only getting six hours of sleep a night, you’re really shooting yourself in the foot.”
