The Importance Of Sleep For Building Muscle

When everyone talks about building muscles, they all focus on an excellent training routine, the best diet, and supplements. It's all about doing more and taking in more. I believe this is what you also think of when muscle building comes to your mind. While all of these are great, most bodybuilders fail to focus on, perhaps the most important aspect of bodybuilding, sleep.

That's right! It may be shocking to hear, but your sleeping habits may be costing you. It may be standing in the way of you ever gaining muscles. Suppose you have done everything the expert trainers told you to do, and you're not seeing as much results or even experiencing muscle mass decreases occasionally, you might be the victim of poor sleeping habits.

Your muscles are built in two alternating phases of stress and rest. Ignoring one of the two is detrimental to your results. The problem is that most people think that the only rest needed is to take a few days off from working a particular muscle group. Nothing can be further from the truth, and in this article, you will learn the critical role sleep plays in your muscle's growth.

Let's dive in. Shall we?

How Does Sleep Affect Muscle Growth?

Muscle Protein Synthesis (MPS)The first part of the muscle growth equation that most be sorted out involves MPS. Protein synthesis is fundamental to muscle growth. When you stress your muscles – in exercise – your muscle tissue breaks down in what is called muscle protein breakdown (MPB). This breakdown triggers MPS, a process where proteins are synthesized to repair or replace damaged muscle tissues.

What is little known to most people is that MPS occurs mostly when you sleep. For muscle growth to occur, MPS needs to be greater than MPB, which happens when you workout. So if you don't get enough sleep per night, you are depriving your body of the ability to repair and build your muscles properly. I'm sure you don't need me to emphasize what the result is at this point.

1.    Human Growth Hormone

Simply put, this hormone is necessary for the growth and recovery of the body. It catalyzes the body's use of the amino acids present in the proteins we consume. The hormone is released mostly when you sleep. About 60% – 70% HGH is released when you sleep.

This means one thing: Poor sleep results in negative HGH levels, which means that your body's ability to grow is negatively impacted. Coupled with MPB, this can account for why you experience muscle mass decrease.

 

2.    Mental Alertness And Brain Activity

Whether or not you think mental alertness plays a role in your ability to build muscles is inconsequential. To put it straight, it does. Having a sharp mind is critical to your ability to perform your workout routine. You have the highest motivation levels when you are the most mentally alert.

To explain how this works, there's a neurotransmitter, Adenosine, which determines whether the brain gets enough rest and is mentally alert as a result, or not. This neurotransmitter produces ATP, the energy-storage molecule responsible for powering most biochemical reactions in your cells.

The higher the levels of Adenosine in the brain, the more brain activity. Subsequently, a lower level of Adenosine means the brain is getting some rest. When you sleep, adenosine levels decrease in the brain, enabling it to rest and recharge.

When this happens, you wake up more mentally alert, have more motivation, and do not experience mood swings that can impede your ability to perform your training routine.

3.    Blood And Muscle Glucose

Glucose is one of the energy-releasing molecules in the body. It is the body's favorite energy molecule and is typically carried in the blood to parts of the body. When you sleep, it is stored in the muscles as glycogen, resulting in your muscles' ability to do work because of the energy stored within.

So, lack of sleep means that you will only get less energy to do your workout. Getting enough sleep also means that you're doing less, thereby consuming less energy, which can be invested in your routine.

What everything above translates into is this: Lack of sleep results in muscle mass decrease, or at least, no growth in muscles.

So How Much Sleep Is Required?

To make the most of your sleep and training routine, you need about 7 – 8 hours of healthy sleep per night. This is according to several studies. You also need to have a healthy sleep habit and pattern. Irregular sleeping time messes with your body's circadian rhythm and will also do damage to your ability to build muscles.

Some Best Practices To Help You Get A Good Night's Sleep

- Avoid alcohol, tyrosine, and caffeine-related foods at night.

- Don't use sleeping pills. They will work in the interim but will mess with your sleeping habits and pattern.

- Don't watch TV in bed. It tells the brain that bed is for TV and will make your mind active, making it difficult to sleep.

- Avoid engaging in high-intensity activities up to three hours before bed; they should be reserved for the day. This way, they help you tire at night, enabling you to fall asleep faster and deeper.

- Sleep in a reasonably cool environment. Soft background music can help the process.

Sleep is as vital to your bodybuilding endeavors as are your workout routine, dieting, and intake of supplements. A lack of sleep can undo everything you achieve in your workout. To build muscles, get as much sleep as is required.

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