Athletic Recovery: Do Compression Garments (SKINS) Help During Sleep?

Does sleeping in SKINS help recovery?

While some anecdotal reports and limited research suggest that wearing compression garments like SKINS during sleep may offer perceived benefits for recovery, the scientific evidence specifically supporting their superior efficacy over daytime wear or other recovery modalities is not definitively established.

Understanding Compression Garments

Compression garments, often seen as "SKINS" or similar athletic wear, are specialized elastic clothing designed to apply controlled pressure to the body, typically the limbs. They are engineered to provide a graduated compression, meaning the pressure is highest at the extremity (e.g., ankle) and gradually decreases towards the torso (e.g., thigh). This design is rooted in medical applications for conditions like deep vein thrombosis and lymphedema, but has been adapted for athletic performance and recovery.

Proposed Mechanisms of Compression for Recovery

The theoretical benefits of compression garments for exercise recovery are attributed to several physiological mechanisms:

• Improved Venous Return and Blood Flow: The graduated pressure helps to constrict superficial veins, encouraging blood to flow more efficiently back towards the heart. This can enhance the removal of metabolic waste products (like lactate) and facilitate the delivery of oxygen and nutrients to fatigued muscles.
• Reduced Muscle Oscillation and Vibration: During high-impact activities, muscles can vibrate and oscillate, leading to micro-trauma. While primarily relevant during exercise, reducing this movement can potentially lessen the initial inflammatory response that contributes to delayed onset muscle soreness (DOMS).
• Reduced Swelling and Edema: By applying external pressure, compression garments can help mitigate post-exercise fluid accumulation and swelling in muscle tissue, which is a common component of the inflammatory process following strenuous activity.
• Enhanced Proprioception: The tactile feedback from compression can increase an individual's awareness of their body position and movement, potentially contributing to a feeling of stability and reducing perceived muscle soreness.
• Thermal Regulation and Comfort: Some athletes report a sense of warmth and comfort, which can contribute to a feeling of well-being and potentially aid relaxation.

The Specifics: Compression Garments During Sleep

The question of wearing compression garments specifically during sleep introduces unique considerations beyond their general use post-exercise. Sleep is a critical period for physiological recovery, muscle repair, and hormonal regulation. The rationale for wearing compression during this time often centers on:

• Prolonged Application of Benefits: Extending the duration of compression could theoretically prolong the positive effects on blood flow and waste removal.
• Reduced DOMS and Perceived Soreness: Athletes hope to wake up feeling less stiff and sore, potentially leading to improved next-day performance or comfort.
• Psychological Comfort: For some, the feeling of compression provides a sense of security or comfort that may aid in falling asleep or staying asleep.

However, the efficacy of sleeping in compression specifically, as opposed to wearing them for an equivalent duration during waking hours, is less clear.

What Does the Science Say?

Research on compression garments for recovery is extensive but yields mixed results, and studies specifically focusing on sleeping in them are less common.

• General Recovery Benefits: A significant body of evidence suggests that wearing compression garments post-exercise can reduce perceived muscle soreness (DOMS), improve subjective feelings of recovery, and potentially aid in the restoration of muscle function. Meta-analyses have often reported small to moderate benefits for these subjective markers.
• Objective Markers: The impact on objective markers of recovery, such as creatine kinase (CK) levels (an indicator of muscle damage), inflammatory markers, or objective strength recovery, is less consistent. Some studies show positive effects, while others find no significant difference compared to control groups.
• Sleeping in Compression: Studies that have investigated wearing compression garments during sleep have generally shown similar trends to post-exercise wear: a reduction in perceived DOMS and improved subjective recovery. However, there is no strong evidence to suggest that the act of sleeping in them confers a superior or unique physiological advantage over wearing them for a similar duration during the day.
• Potential Drawbacks: Concerns exist regarding comfort and potential circulatory compromise if garments are too tight, especially during prolonged periods of inactivity like sleep. Ill-fitting garments could impede blood flow rather than enhance it, or cause skin irritation.

In summary, while compression garments can be a useful tool for recovery, particularly in managing DOMS and enhancing perceived recovery, the added benefit of sleeping in them specifically, beyond extended wear during waking hours, remains largely anecdotal or supported by limited, non-conclusive evidence.

Practical Recommendations for Athletes and Enthusiasts

If you are considering sleeping in compression garments for recovery, keep the following in mind:

• Prioritize Fit: The garment must fit correctly. Too loose, and it's ineffective; too tight, and it can impede circulation, cause discomfort, or even lead to skin issues. Ensure it's designed for graduated compression.
• Comfort is Key: If wearing them significantly disrupts your sleep due to discomfort, the negative impact of poor sleep will likely outweigh any potential recovery benefits.
• Duration: Most studies suggest wearing compression for several hours post-exercise (e.g., 12-24 hours) to maximize benefits. Sleeping in them fits within this extended duration, but consider breaks if discomfort arises.
• Hygiene: Ensure garments are clean to prevent skin irritation or infections, especially with prolonged wear.
• Holistic Recovery: Compression garments are a supplementary tool, not a replacement for fundamental recovery strategies. Prioritize:
  • Adequate Sleep: 7-9 hours of quality sleep.
  • Proper Nutrition: Sufficient protein for muscle repair, carbohydrates for glycogen replenishment, and micronutrients.
  • Hydration: Essential for all physiological processes.
  • Active Recovery: Light movement to promote blood flow.
  • Stress Management: Chronic stress can impair recovery.

Conclusion

While the concept of sleeping in SKINS or other compression garments for enhanced recovery is appealing, the current scientific literature offers a nuanced perspective. Compression garments have demonstrated some efficacy in reducing perceived muscle soreness and aiding subjective recovery when worn post-exercise. Extending this wear into sleep may offer similar benefits, primarily through the continued application of pressure for improved blood flow and reduced swelling. However, there is no definitive evidence to suggest that sleeping in them confers a unique or superior physiological advantage compared to wearing them for an equivalent extended period during waking hours.

Ultimately, the decision to sleep in compression garments should be based on individual comfort, perceived benefit, and ensuring the garment fits properly. They should be viewed as one component of a comprehensive, evidence-based recovery strategy, not a standalone solution. Prioritizing core recovery principles like quality sleep, nutrition, and hydration will always yield the most significant results.