Sleeping and napping are both important for muscle growth. They are even more critical for muscle growth if you don't get enough sleep at night or wake up often. Remember to keep your naps short and timed correctly, and you should start seeing the benefits!
Take a Nap
"Napping reduces the stress hormone cortisol and promotes muscle-building growth hormone," says W.
Yes, it is possible to gain muscle mass and increase your strength while you sleep. A study found that elite athletes who had up to 20 grams of protein before bed increased their lean body mass by more than 3 pounds over 28 days, while those who didn't take in any protein at night lost an average of 1.5 pounds.
When we sleep, our body builds them back up even stronger. This is because as you sleep, the pituitary gland releases a growth hormone that rebuilds and repairs muscle cells.
The strategic use of naps (pre and post-training or competition) can naturally boost anabolic hormones to improve recovery.
“We recommend 20-minute naps on important training and competition days, and a 90-minute nap on days off or recovery from a long or hard workout,” Bender said. Shorter naps keep an athlete from waking up feeling groggy, which can hinder performance, while 90-minute naps tap into the body's restorative property.
Yes, it does. As part of our natural circadian rhythm, testosterone levels rise during sleep.
Sleep Deprivation and Muscle Recovery
Your body will produce less protein than it otherwise would. That's why you need to sleep for at least 7 hours a night if you want your muscles to grow properly and quickly.
6 hours sleep may be sufficient for some muscle growth but you may find your gains come more quickly by aiming for between 7 and 9 hours sleep each night. Most people average around 7.5 but experiment a little if you're able and find the optimal sleeping pattern for you. Ready to start lifting weights at home?
Most beginners will see noticeable muscle growth within eight weeks, while more experienced lifters will see changes in three to four weeks. Most individuals gain one to two pounds of lean muscle per month with the right strength training and nutrition plan.
Sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition, increase muscle mass and/or if you want to be ready for your personal training session the next day. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.
During this time, one group was allowed 5.5 hours of sleep another was allowed 8.5 hours. All individuals followed a calorie regulated diet. Researchers discovered that the individuals who slept 5.5 hours had 60% less muscle mass at the end of the study, while the 8.5 hour group had totaled 40% more muscle mass.
It's recommended to rest for 72 hours before working out the same muscle group again. This gives your body the time it needs for muscle recovery and growth without risking injury from overtraining or under-recovery.
With bodybuilders, the name of the game is increased size, so energy conservation out of the gym is paramount. Several meals throughout the day also assists growth, and sleep helps to ensure that food is used to replace energy and rebuild muscle (pre-sleep meals and nocturnal eating help to intensify this effect).
For many, this is a sweet spot when energy and concentration may be in a slump. Keeping this in mind, a nap before a workout is usually a better option for most people. In fact, the only time a post-workout nap is advisable is if you workout early in the morning and still have a full day ahead of you.
If you're trying to lose weight, having a nap in the afternoon could help to boost your weight loss. A new study has revealed that people burn more calories while at rest in the afternoon than they do in the morning.
As mentioned, in the early morning hours, crucial hormones (i.e., testosterone) that help build muscle mass are elevated in the body. By exercising in the morning, you're taking advantage of these naturally circulating hormones as they're peaking, rather than later in the day when they're lower.
Just how badly does one night of poor sleep impact muscle gains? Researchers have always known that a night of poor sleep hurts your rate of muscle protein synthesis (lowering it by 18%, to be specific).
In adults, a nap typically includes all the stages of sleep but in different proportions than regular nightly sleep. Naps are a useful stopgap for people who struggle to get enough sleep at night. But health experts agree that napping does not provide the same restorative power as a full night's rest.
One sleepless night may be enough to make your body start storing extra fat and breaking down muscle, research suggests.
The goal is to schedule your day to fit in 7-8 hours of sleep along with time for physical activity, to balance the effects of both. If you are completing intense workouts, you may need even more than that 8 hour span in order to effectively recover your muscles in preparation for the next workout.
Is 6 hours of sleep enough to build muscle? No way. You should try to get between 7 to 9 hours of sleep every night in order to maximize muscle growth and support your health. And no, napping can't be considered a replacement for nighttime sleep.
Napping isn't just for babies. Studies show that an afternoon nap is great for adults, too. There's no need to feel lazy for indulging in daytime sleep. A short nap in the mid-afternoon can boost memory, improve job performance, lift your mood, make you more alert, and ease stress.
Your body boosts blood flow to the skin while you snooze, which means you wake to a healthy glow. Skimp on sleep and your complexion can look drab, ashen, or lifeless. “Sleep deprivation causes a decrease in blood flow to the skin surrounding your face,” Breus says.
Reduced fatigue. Increased alertness. Improved mood. Improved performance, including quicker reaction time and better memory.