Discover the crucial role of sleep in muscle growth and recovery. Learn how adequate sleep can enhance your gains, boost recovery, and optimize hormone levels for maximum muscle building. Don't miss the hidden secret to unlocking your full muscle-building potential.
SUMMARY OF DOES LACK OF SLEEP AFFECT MUSCLE GROWTH
- Sleep loss results in a reduction in muscle protein synthesis which can lead to reduced muscle growth.
- Sleep loss can cause a decrease in muscle mass.
- Sleep loss can result in reduced muscle protein synthesis in conjunction with resistance exercise.
Regarding muscle growth, most people focus on protein intake, the number of sets, and resistance training intensity. However, there’s a critical factor that often goes unnoticed: sleep. As an essential aspect of human health, deep REM sleep plays a vital role in numerous physiological and cognitive functions.
The National Sleep Foundation states, “Adults are advised to get between 7 and 9 hours of sleep per night.” (Spiegel et al., 1999) But how does sleep impact muscle growth? Let’s delve into the science behind sleep and muscle hypertrophy.
THE IMPORTANCE OF SLEEP FOR FAT LOSS
Research investigating the sleep time of older men found that insufficient sleep was associated with lower muscle mass. (Buchmann et al., 2016) If you think that sleep is something that you can neglect to build muscle, think again!! One of the most common questions searched on Google is, “Is 6 hours of sleep for muscle growth optimal for muscle gains?”
One study found that people sleeping only 5.5 hours a night while dieting lost more lean muscle mass than those who sleep 8.5 hours a night. Those sleeping 5.5 hours a night had a 55% lower fat loss, and, interestingly, the loss of muscle mass was 60% higher. The study suggests that sleeping enough to build muscle can’t be neglected (Nedeltcheva et al., 2010).