There’s one side of building muscle and losing fat that we all forget about, it’s definitely sleeping. In fact, sleep is one of the reasons why others seem to progress much faster than you are, and it may also be the reason why don’t see the results you were hoping for. in this article, you will find how important is sleep for building muscle?
How Important is Sleep for Building Muscle
If you are the type of person who gets hardly any sleep with the occasional 8-hour sleep, There is a high chance that you’re holding yourself back from getting the best results possible. We already all know how sleep is important just for the sake of survival.
When it comes to increasing your gains and building muscles, sleeping is pretty 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 sleepy and tired, chances are you won’t be doing half as much work as you normally would. Some Studies on sleeping found that subjects chronically lacking sleep had significantly slower reaction times on the psychomotor vigilance test. In other words, both lower mental and motor capacity will be slow.
Also, studies found sleep deprivation increases the number of mistakes people make, leading to a possible increase in injuries. And we all know, if you’re hurt, you ain’t working out. As far as actual performance, sleep deprivation doesn’t extremely have an effect on 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 very important for energy, not being able to break it down means your energy levels will be breaking down instead.
Importance Of Sleep For Building Muscle
Outside of performance, sleep plays the ever crucial role in 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 especially when disrupting the first cycle of REM sleep, the release of these ever-important hormones takes much longer. This can lead to problems with 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 obviously 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 (catabolism). Cortisol, the main culprit of these hormones, remains elevated whenever you don’t get a good night’s rest.
And the problem 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.
So, if you don’t sleep earlier you’ll be losing more muscle mass than your early sleeping counterparts, cause your cortisol levels are shot. And even if you’re not shooting for gainz. But, let’s assume you are 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 those people who slept five and a half hours per night, people who slept 8 hours per night lost the same amount of weight, but, they were able to lose 55% more fat, while preserving 60% more muscle. It’s almost like you’re sleeping your fat away.
Not to mention that a 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 if you sleep less you will be eating more, and you’ll get a bigger belly.
In conclusion, sleep is probably the most important block to build a better body and for building muscle. Your body repairs itself while you sleep and rest. So don’t mess with sleep. Get your sleep, and get enough of it.