When it comes to muscle building, most people focus on improving their training routines or focusing on eating clean and more, sometimes too much but this one needs another post.
However, there’s a powerful, often overlooked factor that significantly impacts your gains: sleep. As Matthew Walker, author of “Why We Sleep“, explains, sleep is not just for recovery, it’s a critical part of your muscle-building strategy. In fact, getting enough high-quality sleep can be the best “doping” you could ever use, and the best thing is that it is legal, natural and the only one without bad side effects.
Some of the benefits given by sleep
- Growth Hormone release during deep sleep
During the deepest stages of sleep, the one happening in the first part of sleep, your body releases GH, which is essential for muscle recovery and growth. This hormone helps repair the micro-tears in your muscle fibers that occur during resistance training. Without proper sleep, your body’s ability to produce growth hormone is compromised, slowing down your muscle recovery and gains. - Enhanced Strength and Endurance Gains
It’s not just about muscle repair, sleep also plays a crucial role in building strength and endurance. Studies have shown that athletes who sleep 7-9 hours per night see greater improvements in their strength over time compared to those who sleep less. Your brain processes and stores motor learning from your workouts during sleep, allowing you to perform better and progressively increase your weights in the gym.
I would also like to note that this works also for performers like instrument players and there are many studies also in this field. - Boosts Testosterone Levels
Testosterone is the leading hormone for muscle growth, and sleep is a major regulator of its production. Lack of sleep can drastically reduce testosterone levels, leading to reduced energy, slower muscle gains, and poor recovery. In contrast, getting enough rest ensures your testosterone remains at optimal levels to fuel your workouts and improve all muscle building processes.
How to improve sleep for better muscle gains
- Establish a Consistent Sleep Schedule
Try going to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body’s internal clock, generally called circadian rhythm, making it easier to fall asleep and wake up feeling refreshed. - Create a Relaxing Bedtime Routine
Always do calming activities before bed, such as reading, stretching, or meditating. Avoid stimulating activities and screens for at least an hour before bedtime, as the blue light emitted can interfere with melatonin production, an hormone that makes us feel sleepy. - Improve Your Sleep Environment
Make your bedroom conducive to sleep by keeping it cool, very quiet and dark (I highly recommend blackout curtains). A comfortable mattress and pillows tailored to your sleeping position can also significantly improve sleep quality. - Limit Caffeine and Alcohol Intake
Both caffeine and alcohol can disrupt sleep patterns. Try to limit caffeine intake to the morning hours and minimise alcohol consumption, especially close to bedtime. Opt for herbal teas or decaffeinated drinks in the evening, preferably with no added sugars. - Exercise Regularly (but not close to sleep)
Incorporating regular physical activity into your routine can enhance sleep quality. However, try to avoid intense workouts close to bedtime, as they may activate your sympathetic nervous system which will make it harder to fall asleep. - Manage Stress and Anxiety
High stress levels can hinder your ability to sleep well. Practice stress management techniques such as mindfulness, meditation, or deep breathing exercises to calm your mind before bed.
I usually use this protocol. - Consider Sleep Supplements
If you struggle with sleep despite making changes to your routine, you might consider natural supplements like melatonin, magnesium and ashwagandha. These all help your body relax and make it easier to fall asleep.
By prioritising sleep and incorporating these strategies into your daily routine, you will not only enhance your muscle recovery and gains but also improve your overall well-being. So after this post I hope you will make it a priority of yours!