Sleep for muscle gain-Everything you need to know

Sleep for muscle gain-Everything you need to know

Did you know, if you have a lower muscle composition and higher fat ratio you're closer to mortality?

It’s true! 

There’s a lot of research which shows the amount of muscle you have has a direct impact on your health and quality of life.  

Muscle plays a MAJOR role in how you feel, look and progress through life. But apart from feeding them with adequate amounts of protein, one area that often gets overlooked and hindered when it comes to development is sleep. 

Sleep for muscle gain is imperative and you prioritise it before you can see and feel the benefits 

Dive in with us, as we explore everything you need to know about optimal sleep for muscle growth  this summer!

The importance of sleep to help build muscle and lose fat

You've probably had it drilled into your head all of your life about getting good sleep each night. But are you consistently hitting the 7-9 hours mark? 

The amount of hours of sleep you get each night plays an essential role in the physiological changes that influence your muscle repair and growth this summer.

To know about the changes, let’s delve in further. Here are 5 key ways that sleep helps with muscle recovery:

1. Has a direct impact on muscle repair and growth 

When you sleep, your body releases human growth hormone (HGH) which kick-starts protein synthesis. In other words it acts as a catalyst to repair damaged muscle fibers from lifting and endurance strengthening. This process accelerates muscle recovery and growth.

Research also shows that a lack of HGH can be linked to a loss in muscle mass and decreased performance capacity. Which means, consistent good quality sleep is essential for maximizing your gains.

2. Helps regulate hormones 

Sleep plays an important role in regulating hormones that are essential for muscle recovery. In particular, it helps lower cortisol levels, which aids exercise performance. Moreover, it helps steadily release testosterone, a key hormone that helps with muscle growth and repair.

3. Reduces inflammation

Intense hybrid training, both in and out of the gym, can lead to inflammation, soreness, and aching muscles at night. Quality sleep plays a key role in regulating your immune response, gradually releasing anti-inflammatory cytokines that reduce inflammation and promote healing. This accelerates muscle recovery, helping you see gains faster.

4.Reduces risk of training injuries

If you don’t get enough sleep, you may experience slow reflex times and bad judgment, increasing your risk of injury during training. Trust us; the last thing you want is a muscle sprain that can set you weeks, if not months, in your training plan.

Plus, sleep helps your body clear excess metabolic waste from the brain while encouraging blood flow and increasing oxygen and glycogen to essential cells. This process helps keep your mind sharp and ensures you’re mentally switched on to make the most out of your day and every workout. 

5. Replenishes glycogen levels

Sleep also plays an essential role in restoring the glycogen stores in your muscle. Glycogen is stored in the form of glucose, which helps provide energy for muscle contractions, especially isometric and isotonic ones.  When you sleep, your body replenishes these levels, ensuring your muscles have enough fuel to help you perform at your best. 

How sleep quality influences muscle gains

It’s not just the amount of hours you’re getting to sleep a night which is important, it’s also the quality of your sleep that counts. Having a good combination of quality and quantity is vital in maintaining muscle mass.

In particular, you’ll want to try to get more of NREM stage 3 (non rapid eye movement) when you’re in your deepest form of sleep. In this stage your brain slows down, your blood pressure drops and you start to breathe more slowly and deeply. Then increased blood flow helps deliver essential nutrients and oxygen to your muscles, helping them repair and grow. 

How to get better sleep

Good sleep hygiene is crucial to quicker recovery and greater summer gains. To encourage good sleeping habits, try to do the following:

1. Avoid night time workouts

Aim to complete your last workout between 6-8 pm and do not do any exercise later. When you exercise at night, your adrenal gland kickstarts secreting adrenaline, increasing your heart rate, oxygen levels and blood circulation. As a result, this makes you more energised and alert and makes it harder for you to fall asleep. 

Try to avoid exercises like running, swimming, cycling, and CrossFit in the evening. These can induce a higher heart rate, making it difficult to slow down before bedtime. 

2. Lower your caffeine intake

After lunchtime, try to keep your caffeine content to a minimum. Whenever possible, avoid coffee, and if you plan to do an evening workout, try to avoid taking a pre-workout supplement. Doing so will increase your wakefulness, making it harder to fall asleep. 

3. Turn off electronics before bedtime

For at least one hour before you sleep, try to limit your screen time, if possible, using none at all. Screens are prone to blue light, which slows down the amount of melatonin produced by your body—crucial for helping regulate your sleep. This can make it harder to fall asleep and remain asleep.  

4. Try to go to sleep at a consistent time

One essential way of prioritising sleep for muscle recovery and gains is focusing on going to sleep and waking up at the same time every day. After all, your body’s circadian rhythm works in loop synchronisation with sunlight. If you prioritise going to sleep at the same time, it’s often easier to fall asleep. 

5. Relax before bed

Whenever possible, try to have a mindfulness routine before you sleep. If you’re relaxed and calm, it’s a lot easier to fall asleep, especially with ease. Try inculcating healthy habits like meditating, reading, having calming herbal tea, listening to soothing music, etc. These help get you in the right frame of mind before sleeping, setting you on track for training the following day. 

6. Eat sleep supporting food

Did you know some foods can support your sleep? It’s true, 4 foods may support your sleep quality, you might want to try the following foods: 

  • Kiwi: High in serotonin and helps regulate your sleep-wake cycle.
  • Walnuts: This superfood contains an essential amino acid, tryptophan. Once in your body, your brain converts tryptophan to serotonin to help you sleep. 
  • Milk: Milk also contains tryptophan and casein tryptic hydrolysate, a blend of peptides that can help reduce stress from intense training sessions and promote sleep quality. 
  • Tart cherry: These contain high quantities of melatonin, a sleep hormone that helps reduce inflammation, supporting a better quality of sleep. 

Does napping help grow muscle?

Sometimes, occasional naps may help aid your summer gains. Just like when you sleep at nighttime, napping can trigger the increase of growth hormone, an essential hormone for growth and repair.

However, only do so when you really need to for around 20-30 minutes; otherwise, you could wake up groggy and disoriented. Moreover, the more you nap, the more risk they interfere with your nighttime sleep, so choose them wisely. 

What’s the deal with sleep for building muscle?

By now, it’s no secret that having a consistently good 7-9 hours of deep sleep every night can help you see and feel noticeable results in training and competitions. While, of course, sleep is crucial to increase HGH levels in your body for growth and repair, it’s also essential to support your cognition.

Without proper sleep, you can’t dial into the mental depths of that long trail you’re trying to finish, push harder for that last rep or balance the grit it takes to live a hybrid lifestyle. Remember, you need a synergy of good nutrition, hydration and training to excel! 

As a Go Getter, we know what it takes to make a positive impact in your training in addition to sleep and nutrition. We’re here to help you push past your limits, transform, and thrive in your exercise and lifestyle. 

Learn how we can help athletes like you achieve your performance goals and break boundaries in your sport.
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