Ever wondered how to build muscle, or what the sleep cycle is? If so, you’re in luck because this article has it all.
You’ll find out about the muscular system and what goes on during sleep; as well as some tips on how to maximize your muscle growth and sleep quality.
There are many myths about increasing muscle mass and improving your physique. However, there is one indisputable fact: You need to get enough sleep.
Sleep is essential for growth hormone production and cell regeneration.
So, if you want to build big muscles and improve your physique, make sure you get enough sleep.
What Is Muscle Growth?
Muscle growth is the process by which your body increases[1] the size of muscle cells.
Two other ways of muscle growth could be by an increase in muscle fiber diameter or an increase in the muscle fiber length.
When you get enough sleep, your body produces more IGF-1 (insulin-like growth factor 1), which is responsible[2] for muscle growth.
In addition, when you sleep, your body releases testosterone and other anabolic hormones.
You can improve muscle growth through diet, exercise, and an adequate amount of sleep.
How To Improve Muscle Growth Rate?
Combining a balanced diet with regular exercise is the best way to increase your muscle growth rate. Incorporate strength training into your routine as well to maximize results.
Muscle growth could also be enhanced[3] by increasing the frequency of strength training which could also increase the overall metabolic rate and increase bone density.
Why Is Sleep Important For Muscle Growth?
There are a few reasons why sleep is so essential for muscle growth:
- Your body is recovering from the workout you just completed while asleep which also[4] is part of the muscle recovery process.
It means that your muscles get the chance to rest and rebuild themselves. - When you get enough sleep, your body releases growth hormone, which helps to stimulate[5] the growth of muscle tissue.
- Getting a good night’s sleep allows your brain to function at its best which can help to boost your motivation to work out.
Why Be Concerned About Muscle Loss?
Sleep deprivation can lead to a decreased[5] production of growth hormones and reduced protein synthesis. It can result in a loss in muscle mass and strength.
If you are struggling to get enough sleep, here are some tips for improving your sleep habits-
- Create an associate atmosphere that’s dark, quiet, and cool.
- Avoid stimulants like caffeine and nicotine before bedtime as they could affect[6] the sleeping pattern and quality.
- Practice relaxation techniques before bedtime, such as such as[7] yoga or meditation.
- Produce a sleeping atmosphere that’s dark, quiet, and cool.
- Get plenty of exercises, pilates, or walk around the block. Trying yoga could also be really beneficial be it for weight gain or for weight loss.
- Practice strengthening exercises, such as weight training or exercises with resistance bands.
What Are The Effects Of Lack Of Sleep On Muscle Growth?
Like most people, you probably think getting a good night’s sleep is essential for muscle growth.
After all, if you don’t have enough sleep, your muscles will atrophy, and your performance in the gym will suffer.
Research[8] suggests that lack of sleep can have adverse effects on muscle growth. Here are five reasons why getting enough sleep is essential for muscle growth:
- Lack of sleep can reduce the amount of protein your body produces. Protein is essential for building new muscle tissue, and insufficient amounts can lead to a loss in strength and mass.
- Lack of sleep can also decrease[9] the amount of testosterone your body produces. Testosterone promotes muscle growth and maintenance.
- Sleep deprivation can also impair your brain’s cognitive ability. It means that you won’t be able to perform as well during workouts or recover as quickly from them.
- A good amount of sleep could[10] boost energy levels and it plays a vital role in the proper functioning of the body.
- Lack of sleep could also cause[11] inflammation and increase stress levels in the body.
So, while lack of sleep may not be the sole cause of muscle loss, it is undoubtedly a contributing factor.
At the same time, you might want to note a connection between sleep and weight loss.
Hence, if you want to lose weight without the gym or reduce your weight during winter, you should look to complete sleep of 7-8 hours per day.
If you’re struggling to get enough sleep, making simple adjustments to your sleeping habits may help improve your muscle growth.
On the other hand, if you are facing anxiety issues, you should try and get professional help, and they would be able to guide you on how to sleep with anxiety in a better way.
Optimal Sleep Schedule For Muscle Growth
If you want to build muscle, you need to get enough sleep. Here is a perfect sleep schedule for muscle growth:
- 7-9 hours of sleep each night.
- Wake up at the same time each day. It will help to regulate your body’s natural sleep-wake cycle, making it easier to fall asleep at night and wake up in the morning. Consider setting the alarm or using a wake-up light.
- Avoid[11] screen time before bed. It means no more checking Facebook, Twitter, Instagram, Snapchat, or other social media sites.
- The light from screens can prevent you from getting a good night’s sleep, so it’s best to avoid them for at least an hour before bedtime.
- Eat a balanced diet and avoid restrictive diets. A healthy diet includes a variety of fruits, vegetables, whole grains, low-fat dairy products, lean protein sources, and nuts and seeds.
- Limiting foods high in saturated fat, sodium, and sugar is essential. Avoiding restrictive diets helps you get the nutrients your body needs.
- Exercise regularly but do not overtrain your muscles as you can risk injury.
- Consistent diet and supplementation.
- Make sure to get at least 30 minutes of exercise every day, even if it’s just walking around your house
- If you want to maximize your muscle growth potential, aim for moderately strenuous exercise without overtraining or overfatiguing.
Things To Avoid
If you want to build muscle, make sure to avoid the following things:
- Overeating junk food and processed sugar.
- Smoking cigarettes.
- Drinking alcohol excessively.
- Taking steroids.
- Negligently training your muscles or without proper form.
- Not eating enough protein.
- Not getting enough sleep.
- Not paying attention to your diet and supplementation.
The Myth About Muscle Growth
One of the most common myths that many people believe is that they need to be in a state of constant exercise to grow muscle.
You don’t need to work out daily for your muscles to grow. Recovery is just as important, if not even more important, in the muscle growth process.
In addition, you still should follow a fitness program to see results. It doesn’t mean you can slack off on your fitness plan, though – you still need to exercise regularly to see the results.
Another common myth about muscle growth is supplements and diet alone would contribute to muscle gains and strength improvements.
Using too many accessories (with caffeine being the most common) can be detrimental to your body.
It’s best to focus on realistic expectations and taking things one step at a time rather than believing myths about muscle growth.
You can achieve your fitness goals with hard work and dedication – increasing muscle mass or improving your overall health.
Conclusion
There are a few key things to keep in mind regarding muscle growth and sleep. First and foremost, you must ensure you’re getting enough protein.
Second, make sure to get your workouts in during the early morning or evening hours so that your body has time to recover properly.
Finally, be sure to get enough sleep — not only will this help with muscle growth, but it also promotes healthy overall immune system function.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- A M Pearson. Muscle growth and exercise. Crit Rev Food Sci Nutr. 1990;29(3):167-96.doi: 10.1080/10408399009527522Available from https://pubmed.ncbi.nlm.nih.gov/2222798/
- C P Velloso. Regulation of muscle mass by growth hormone and IGF-I. Br J Pharmacol. 2008 Jun; 154(3): 557–568. Published online 2008 May 26. doi: 10.1038/bjp.2008.153
- MICHAEL H. THOMAS and STEVE P. BURNS. Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. Int J Exerc Sci. 2016; 9(2): 159–167. Published online 2016 Apr 1.
- Juan Mielgo-Ayuso and Diego Fernández-Lázaro. Nutrition and Muscle Recovery. Nutrients. 2021 Feb; 13(2): 294. Published online 2021 Jan 20. doi: 10.3390/nu13020294
- G Brandenberger, C Gronfier, F Chapotot, et al. Effect of sleep deprivation on overall 24 h growth-hormone secretion. Lancet. 2000 Oct 21;356(9239):1408. doi: 10.1016/S0140-6736(00)02847-6. Available from https://pubmed.ncbi.nlm.nih.gov/11052586/
- Rowan P Ogeil , James G Phillips. Commonly used stimulants: Sleep problems, dependence and psychological distress. Drug Alcohol Depend. 2015 Aug 1;153:145-51.doi: 10.1016/j.drugalcdep.2015.05.036. Epub 2015 May 28. Available from https://pubmed.ncbi.nlm.nih.gov/26049205/
- Mangesh A. Bankar, Sarika K. Chaudhari, and Kiran D. Chaudhari Impact of long term Yoga practice on sleep quality and quality of life in the elderly J Ayurveda Integr Med. 2013 Jan-Mar; 4(1): 28–32.doi: 10.4103/0975-9476.109548
- Séverine Lamon, Aimee Morabito, Emily Arentson‐Lantz, et. al . The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiol Rep. 2021 Jan; 9(1): e14660. Published online 2021 Jan 5. doi: 10.14814/phy2.14660
- Rachel Leproult and Eve Van Cauter. Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy MenFREE.JAMA. 2011 Jun 1; 305(21): 2173–2174. doi: 10.1001/jama.2011.710
- How sleep boosts your energy. Available from https://www.health.harvard.edu/healthbeat/how-sleep-boosts-your-energy
- How sleep deprivation can cause inflammation. Available from https://www.health.harvard.edu/sleep/how-sleep-deprivation-can-cause inflammation
- Hue Thi Pham, Hsiao-Ling Chuang, Ching-Pyng Kuo, et al. Electronic Device Use before Bedtime and Sleep Quality among University StudentsHealthcare (Basel). 2021 Sep; 9(9): 1091.Published online 2021 Aug 24. doi: 10.3390/healthcare9091091
- About the Author
- Latest Posts
Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.