Repair & Rejuvenate
Fat loss, muscle gain, athletic performance, shape change, rehabilitation. Doing more is not always the answer. In fact, it can work against you if your ability to recover is overcome by the amount of working out you are doing.  Recovery is perhaps one of the most overlooked factors in optimal wellness and fitness, and also one of the most potent if used properly.
Sleep is essential to recovery. It heals tissue, prevents wound infections and heals on all levels. It helps us rejuvenate, In fact, researchers have found that it’s not just the amount of sleep but also the quality of rest that plays such a significant role in the body’s ability to adapt and recover. 
A study published in the International Journal of Neuroscience found that subjects experiencing sleep deprivation had fewer capillary vessels and fibroblasts, which are essential for recovery, suggesting that poor sleep may inhibit the wound healing process. Sleep also contributes strongly to fat metabolism and lean body mass or muscle.
The Bedroom: Creating a Sleeping Sanctuary
Sleep, or the lack thereof, has a substantial effect on hormones, metabolism and immune function.  To reap the maximal restorative benefits we must create an optimal sleeping sanctuary:
Time it with Natural Light: Pay attention to the amount of light in your environment, as our pineal gland takes this a cue to release melatonin and go to sleep. A few hundred years ago everything got dark when the sun went down, and we all went to sleep around that time. Now with artificial light, we can unnaturally stay awake even when we need to go to bed, which disrupts our sleep patterns and hormone output. Use screen dimmers and ideally dim lights and don’t look at any screens for an hour or two before going to bed. Try going to bed by 10 pm for maximal hormonal output. Blackout curtains can be helpful in areas with street lights or other outside light.
Create a Bedtime Routine:
A relaxing bedtime routine will help your body wind down and make falling asleep easier. Meditation, a warm bath, yoga or even reading a relaxing book.
Form and Function: Sleeping posture is critical for proper alignment of the bones, airway, muscles, and organs. A properly designed pillow like the Noble Pillow can help you achieve this sleeping posture. Cultivating optimal sleeping posture has many positive downstream effects:
- Lengthens joint lifespan
- Decreases and ameliorates pain
- Contributes to optimal body temperature for recovery response
- Works in both preventive and rehabilitative applications
- Accelerates healing time from injury and surgery
- Improves waking postural alignment for optimal functional movement
- Enhances sleep quality by providing dynamic and comfortable body positions with organic materials and quality craftsmanship
- Customizable for postural progressions
Working In Versus Working Out: When Working Out Can Be Bad for Your Health by Leigh Brandon The Chek Institute
The Impact of Sleep Deprivation on Hormones and Metabolism Authors: Eve Van Cauter, Ph.D.; Kristen Knutson, Ph.D.; Rachel Leproult, Ph.D.; Karine Spiegel, Ph.D. Medscape Neurology
APR 08, 2015 | WOUND HEALING Tips for Improved Wound Healing Through Better Sleep Advanced Tissue
APR 14, 2017 | WOUND HEALING How Sleep Deprivation Negatively Impacts Wound Healing