Sleep is a key factor in building muscle mass.
If you want your gym results to be maximized, you can't ignore this factor.
Some studies have shown that under conditions of sleep deprivation, any human performance (whether physical or mental) causes a 50 to 70% drop in results.
Whether you are a beginner, intermediate or professional athlete, the benefits that sleep provides to your muscle growth are essential.
The Importance of Sleep: Quantity and Quality
As we said, sleep is what allows us to perform mentally or physically in an optimal way. Your performance depends largely on the quantity and quality of your sleep.
Just like food, sleep is indeed your body's fuel. and therefore it is important to monitor the quantity and the quality .
The amount of sleep:
Scientific research has shown that an athlete needs 7 to 9 hours of sleep per night. (Again more for professional athletes) for an optimal muscle regeneration process.
Although physical activity is what gets the process started, muscle growth happens when you sleep, not when you're in the gym.
Sleep quality:
We have seen that a minimum of 7 to 8 hours of sleep per night allows sufficient recovery of your muscle groups. However, it is important to take into account the variable quality of sleep.
If you sleep a lot, but poorly, your body will have a hard time being completely rested during the night.
Benefits of Rest on Muscle Growth
During the night, your body reaches the maximum level of rest (mental and physical) possible. That said, it will also seem logical to you that a powerful and important tool like sleep should not be wasted.
Getting enough sleep at night not only helps you perform better the next day, but it also has significant results on your muscle growth.
Passive recovery, which occurs at night, very rarely occurs during the day. During the night, the pituitary gland releases large amounts of growth hormone And protein synthesis is significantly higher than during the day.
So it is clear that sleep brings important benefits for your muscle growth, do not underestimate this aspect.
But how to sleep well?
To achieve regular sleep, several things need to be put in place:
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Protect yourself from light: Light is the number 1 enemy of sleep, so covering your eyes with a good mask is important to ensure that no light rays reach your eyes.
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Protect yourself from noise: Noise is also a problem for sleeping well, so equip yourself with earplugs if necessary.
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Watch these times in training: And yes, because if sport allows you to sleep well, training before sleeping is not a good idea, because the body will have difficulty switching to sleep mode.
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Ensure good bedding: Bedding that suits you is essential. Memory foam is recommended for athletes because it adapts to body heat and will make it easier for you to sleep.
What is the ideal amount of sleep?
Young people (14-17 years old) need 8-10 hours of sleep per day. Adults (26-64 years old) need 7-9 hours of sleep, and seniors need a little more.
It is recommended to sleep 7 to 8 hours a day.
Is it wise to do weight training in the evening?
Exercising in the evening is a great way to unwind after a hard day at work. It also helps regulate your appetite and maintain your weight.
Being overweight can contribute to sleep disorders (breathing difficulties, snoring, etc.).
What is the best hormone for muscle building?
Testosterone , like growth hormone and insulin, is an anabolic hormone.
These hormones are involved in the process of increasing muscle mass by enabling muscle hypertrophy (thickening of muscle fibers) and giving muscles volume and strength.
How can I build muscle while I sleep?
Lie on your back with your legs and arms extended above your head. Slowly raise your legs and arms upwards, bending at the waist.
Touch your feet with both hands and form a "V". Repeat this movement 10 times.
Why can't I do fitness before going to bed?
The reason is that doing fitness or physical exercise before going to bed disrupts your natural rhythm and deprives you of a good rest.
When you do fitness in the evening, your body is disrupted and sends the wrong signals. It is therefore recommended to do fitness well before bedtime.
If you liked this article and it helped you understand the importance of sleep for muscle building. Leave me in the comments, if you were already aware of these concepts and what is your experience on the subject.
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