using your bedroom strictly for sleep (and where the magic happens).avoiding any electronic use for at least 30 minutes before bed.Quite a few studies ( one, two, three ) have shown this to be effective at reducing the time required to fall asleep and improve sleep quality. Improve Your Sleep HygieneĬoming in on top is improving your sleep hygiene. This is beneficial regardless of if you can get enough sleep or not.Īnd in order to best do this, there’s a couple things that research suggests is optimal: Improving Sleep Quality & Total Sleep Duration 1. The next best thing you can do though is to improve the quality of your sleep and decrease the amount of time it takes you to fall asleep. they should not be used as a regular substitute for nighttime sleep since it just doesn’t provide quite the same effects. What About Naps?Īlthough research does suggest that daytime naps may be beneficial to increase total sleep duration during periods where inadequate sleep is unavoidable. So if you haven’t been sleeping enough according to this, I’d highly suggest you make an effort to do so for the reasons previously discussed. With more active individuals requiring closer to the higher end or even slightly above this range. They suggest that you aim to get roughly 7 to 9 hours of sleep. but just how much should you sleep in order to best support your muscle growth and fat loss efforts? How Much Sleep Do You Need To Build Muscle?Īlthough this will vary individually, I’d suggest sticking with the American Academy of Sleep Medicine’s recommendation. Thus, you can see just how much of an impact sleep has on your gains. In fact, research has shown that when sleep deprived the body tends to give up when it would otherwise normally be physically capable of pushing further. Not only does sleep affect your body on a cellular/hormonal level, but also significantly affects your workout performance. Find out more here:Ĭlick the button below to find out more about the 3-on-1 coaching program:įind Out More! 3. Really enjoy science-based insights like this? Then you'll absolutely love working with my team of highly-qualified trainers and nutritionists (plus myself!) in the process of guiding you through the process of achieving your dream physique in the time-efficient way possible, we'll also make sure you understand the science behind it all. given that testosterone is an anabolic hormone that plays a vital role in building muscle and losing fat, we can see this becomes a problem. The results can be seen in the graph below: To make matters worse, it’s also well known that sleep deprivation causes a decrease in anabolic hormones like testosterone.ĭay-to-day testosterone levels were significantly decreased by 10 to 15% in young men who underwent just 1 week of sleep restriction to 5 hours per night. their fat tissue had elevated levels of proteins and metabolites that are involved in promoting fat storageĪfter just one night! Which may help explain the findings of the study shown earlier.their muscles already showed signs of increased protein breakdown.Here's what their bodies experienced after that one night: Researchers analyzed the effects of one night of no sleep on 15 young men. Sleep helps prevents muscle breakdown and promotes fat loss.Īs shown earlier, sleep seems to have a prominent affect in preventing muscle breakdown and promoting fat loss.Īlthough the mechanisms behind this is relatively unclear, a recent 2018 paper helps shed some light on the topic. Now although the researchers didn’t test why exactly this was the case, other research does provide some insight. Therefore indicating that sleep seems to have a powerful effect on not only muscle recovery, growth, and retention but also fat loss. the sleep deprived group lost 60% more muscle mass and 55% less fat than the group that got adequate sleep. Well, as expected, both groups lost the same amount of weight given that their calorie deficit was equated for.īut what’s interesting is when you look at the composition of the weight they lost. another group that slept only 5.5 hours per night (which as noted earlier is pretty standard for many Americans nowadays)īoth groups were then put on a regulated calorie deficit for two weeks.one that slept 8.5 hours per night (which is within the range of what most experts recommend).
Researchers split subjects into two groups: The findings of a 2010 study by the American College of Physicians for example helps put this into perspective.
Or why you just aren’t seeing the results you were hoping for despite putting in the work.
Take The Starting Point Quiz Here! Sleep And Muscle Growth: What Does Science Sayīelieve it or not, sleep may be the exact reason why others seem to progress much faster than you are.
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