Restore muscle and body tissue: During exercise, our body will adapt to the load through the destruction and repair of muscle fibers. Adequate sleep helps the body to carry out this repair process, thus promoting muscle growth and recovery.

Improve sports performance: Good sleep is very important for maintaining attention, concentration and memory. These cognitive functions are very important for athletes' performance in training and competition.

Hormone balance: Adequate sleep helps to regulate hormone levels in the body, including growth hormone, cortisol (a stress-related hormone) and insulin. These hormones play a key role in muscle growth, fat consumption and energy balance.

Immune system support: adequate sleep helps to maintain the normal operation of the immune system. After exercise, the immune system may be inhibited to some extent. Adequate sleep helps to restore normal immune function and reduce the risk of infection and illness.

Relieve stress and anxiety: A good sleep is essential to relieve stress and anxiety. Long-term stress and anxiety may cause the body to secrete too much cortisol, thus affecting the fitness effect.

In order to get enough sleep, you can follow the following suggestions:

Make a regular schedule and try to go to bed and get up at the same time every day.

Create a comfortable sleeping environment, including proper temperature, light and sound control.

Avoid caffeinated drinks, such as coffee, tea or cola, before going to bed.

Restrict the use of electronic devices at night, especially in bed. Blue light may interfere with your biological clock and make it difficult for you to fall asleep.

Increase sunlight exposure and exercise during the day to help regulate the body's biological clock.