Sleeping Your Way to Bigger, Stronger Muscles
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Time to read 3 min
Sleep and exercise
We often think of sleep and physical activity as polar opposites, but they actually work in conjunction with one another - especially when it comes to your muscles.
A healthy sleep routine - known as maintaining good sleep hygiene - is essential to getting fitter and building the muscles of your dreams. Being active and transforming your body doesn't mean giving up rest - it usually means getting more rest - definitely towards the upper end of the recommended 7-9 hours of sleep per night.
Sleep is important for getting fit for several reasons, including:
- recovery time after workouts
- maintaining cardiac health
- retaining energy and athletic performance
- injury prevention
Consequences of poor sleep in fitness
In turn, getting poor sleep can disrupt muscle growth by:
- increasing likelihood of injuries
- weaker endurance
- improper muscle rest and repair after exercise
- decreasing muscle mass and growth hormones
- decreased strength, even in regular workouts
How the body builds muscle during sleep
Muscle growth occurs during sleep, when the growth hormone - sometimes abbreviated to GH - is released. It is during the deep stage of our REM sleep cycle that the hormone is secreted, which is why adequate, high-quality rest is important, in addition to getting enough hours of sleep.
Muscle maintenance
Sleep is also when existing muscle is maintained. Micro-tears in the muscle created during strenuous physical activity are repaired while we rest, which will allow them to grow bigger and stronger than ever.
Build bigger, better, muscles in your sleep
Getting a good night's sleep and maintaining and building muscle work together in a perfect cycle of exercise and adequate rest. To gain the most out of this cycle, it is important to maintain good sleep hygiene habits, such as:
- tracking the duration and quality of your sleep with a sleep tracking device
- going to bed and waking up at the same time every day
- making sure your sleep is uninterrupted and free of disturbances
- keeping your room and bedding cool, dry, and comfortable to sleep in
- cutting back on unnecessary caffeine
- taking recommended "off" days for someone of your strength and fitness level, as recommended by muscle-building experts and personal trainers
Getting enough high-quality sleep, with plenty of hours of rest, is essential to building and maintaining muscles.
Muscle growth and repair happens during sleep.
Sleep deprivation puts you at risk of injury or exhaustion, which will affect long-term fitness.
Why do muscles twitch in sleep?
Stress, overexertion, and muscle fatigue are among the most common reasons for muscles twitching during sleep. If this is extreme and reocurring, contact a medical professional.
What stage of the REM cycle do muscles repair?
Muscles repair during the "deep" stage - the final, restorative period of the sleep cycle.
The Myza Editorial Team
The Myza Editorial Team works together to create and curate The Sleep Journal, a series of blog posts designed to help our customers with frequently asked questions and curiosities regarding everything in the world of sleep, from sleeping positions to skin and hair care. We also provide regular shopping guides, interviews, and reviews to provide insight into our hand-picked brand collaborations and the benefits they have to offer.
