How Important is Sleep for Building Muscle?

How Important is Sleep for Building Muscle?


You go to the gym and do the most awesome
bestest workout possible, meal prep all your bland broccoli and chicken breast, and take
all the overpriced supplements you found on a fitness Instagram, yet even though you seem
to be doing everything right, your buddy, who started getting in shape about the same
time as you, is still getting better results. And he or she does the same workouts but hardly
meal preps while eating the occasional pizza and ice cream, and the only supplement he’s
taken is a protein shake he found on sale in the bargain bin. So how is this possible? Well, what you didn’t realize is that your
friend is doing better at the number one most important thing outside of exercising than
you are. While you’re binge-watching on the new hot
TV series, or playing your favorite videogame for hours, or even just staying up doing…
whatever you might be doing on the internet, your buddy is hard at work… sleeping. If you’re the nocturnal type that gets hardly
any sleep with the occasional 8 hour sleep, chances are you’re holding yourself back
from getting the best results possible. We already know how important sleep is just
for the sake of survival, after all, all animals have to sleep some time. When it comes to increasing your gains, sleeping
is pretty darn important. Let’s start off with the most obvious effect
of not sleeping enough, and that’s the negative impact on performance. If you ever go to the gym feeling tired and
sleepy, chances are you won’t be doing half as much work as you normally would. Studies on sleep found that subjects chronically
lacking sleep had significantly slower reaction times on the psychomotor vigilance test. Slower alertness means both lower mental and
motor capacity. Plus, studies found sleep deprivation increases
the amount of mistakes people make, leading to a possible increase in injuries. And we all know, if you’re hurt, you ain’t
working out to begin with. As far as actual performance, sleep deprivation
doesn’t really affect your peak capabilities, meaning you still can push heavy weights or
perform at a high intensity, but… you’ll get tired quicker. Researchers believe this is because when sleep
deprived, people tend to have trouble metabolizing glucose. Since glucose is important for energy, not
being able to break glucose down means your energy levels will be breaking down instead. Outside of performance, sleep plays the ever
crucial role of balancing hormones. When we sleep, your body releases high amounts
of anabolic hormones such as testosterone and IGF-1. You’ve probably heard of testosterone before
and its close relationship with building muscle. When sleep is disrupted, however, especially
when disrupting the first cycle of REM sleep, the release of these ever-important hormones
take much longer. This can disrupt the body’s ability to repair
and build muscle during sleep, and even worse, a study found that subjects suffering from
sleep apnea had lower levels of overall testosterone. A combination that for sure will reduce your
gainz. And the effect on hormones doesn’t stop
there. One thing that sleep is also good for is bringing
down the levels of muscle-“breaking” hormones, aka catabolism. Cortisol, the main culprit of these hormones,
remain elevated whenever you don’t get a good night’s rest. And the tricky thing about this is that the
time you sleep matters, too. Even if you’re getting the proper amount
of sleep, studies have found that people sleeping in the daytime were not able to bring down
cortisol levels as much as people sleeping regular hours of the night. This is because there is a connection between
cortisol secretion and the natural clock in which your body operates on known as the circadian
rhythm. You night owls might be losing more muscle
mass than your early sleeping counterparts cause your cortisol levels are shot. And even if you’re not shooting for gains
but let’s say you’re trying to lose weight instead, sleeping doesn’t necessarily help
you lose more weight, but it does help you lose the right type of weight. When compared to people that slept 5 and a
half hours per night, people that slept 8 hours per night lost the same amount of weight,
but they lost 55% more fat while preserving 60% more muscle. It’s almost like you’re… sleeping your fat
away. Not to mention that multitude of studies have
shown lack of sleep increased levels of the appetite-raising hormone ghrelin while decreasing
leptin, the hormone responsible for making you feel full. So less sleep can equal to more eating, and
a bigger belly. So moral of the story is, don’t mess with
sleep. Get your sleep, and get enough of it. Heck, if you’re watching this right now at
1 in the morning, turn off your phone, your computer, whatever, don’t even bother liking,
sharing, nor subscribing. Just go to sleep! Now! Let your dreams be dreams… Good night.

100 comments on “How Important is Sleep for Building Muscle?

  1. Chanson Player Post author

    What if i normaly sleep about 10 – 11h.. but i go to sleep around 3 at night? Cuz i cant fell a sleep earlyer.. is it ok?

    Reply
  2. JG Valid Post author

    My brain is friggin stupid, when i go hard in the gym and I have work the next day I can’t sleep for sh*t. But the second I have a day off and say ima stay up all night, I pass out before 10pm. Wtf is going on here.

    Reply
  3. Lakersyoungcoreareaverage playersatbest Post author

    Bruh so many people are so uneducated and shows that people talk out of their ass without knowing what they're talking about. It's been scientifically proven already nutrition is 80%, sleep is 10% and working out is 10%. Muscle building and sleeping requirements vary depending on genetic composition (some people only need 4-6 hours, while others need 8-9 hours). Muscle building also depends your genetic make up, meaning some people will look like shit basically no matter what they do and some will look like they juice even though they're natties. I built the vast majority of my muscle doing bodyweight exercises and only gained about the other 15% through strength training (bench, squat, deads, ohp, pendlay rows, accessory work, etc)

    Reply
  4. royce lemuel Ko Post author

    is there a timeframe for how long after a workout you should sleep? or does it not matter as long as you get around 8 hours sleep?

    Reply
  5. screenguide Post author

    watching this at 1:16 am then followed & liked the video because this stranger isn’t gonna tell me what to do

    Reply
  6. Hook Grip Post author

    Thank you so much about this video man; exactly whati needed. I always think in the evening hmm what could i do… Well perhaps sleeping is the best and easiest option…

    Reply
  7. Radio 4Men Post author

    i nap during work, and I take nothing besides beans and fruits and vegetables. And no supplements!! And no one believes me when I tell them.

    Reply
  8. Can’t touch this Stone Post author

    I be killing it in the gym but I stay up late watching YouTube and that's killing my Gainz. Gotta fix that

    Reply
  9. Manuel Marquez Post author

    Is it the same if I just lay down on my bed and watch a show for 8 hours a day after the gym? Genuine question…

    Reply
  10. Red Zumiez Post author

    I usually wake up earlier because I have no time during the day to do anything… and I go to bed at around 9-10pm and awake at 4:30am to work out so i guess I needa stop this🤷🏽‍♂️

    Reply
  11. I'm not playing this game Post author

    Genius, I like how you explain what happens in a biological and chemical way when you don't get enough sleep. Respekt

    Reply
  12. Mike bradley Post author

    Talkin about muscle loss ect from lack of sleep but says it doesnt effect your peak performance… ok.

    Reply
  13. ZSore Post author

    Asked me to go to sleep without liking or subscribing – came back after waking up to like and subscribe

    Reply
  14. Nicola Massarini Post author

    When you finish sport session at 10pm and still have to eat and go to school the next day at 8.

    Reply

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