Alaska Sleep Education Center

Sleeping For Muscle Growth and Recovery

Posted by Lilian Chifley on Aug 22, 2019 6:47:00 AM

Sleep is a process essential for many vital functions of mind and body. It plays a significant part in human lives, enabling energy conservation, influencing psychological states, and improving cognition and overall performance.

muscles2It turns out that sleep is crucial for strength training recovery and helps with muscle repair after a strenuous workout. ... Along with dietary protein to aid in muscle repair and new muscle growth, your body produces its own muscle-building hormones while you sleep, including human growth hormone, also known as HGH.

Sleep is especially important for active individuals. Their energy consumption is often very high and their bodies require sufficient rest in order to replenish energy, activate brain cell restoration, and promote muscle growth.

When brains reaches the REM phase of sleep, body “unlocks” the ability to recover organs, tissues, and bones, as well as regenerate immune cells and stimulate human growth hormone secretion. Some people, unfortunately, rarely experience this deep, rejuvenating sleep phase. Among factors that often cause sleep disorders and problems, the most common culprits are stress, strenuous activities, and tiring daily routines.

Here are 7 effective tips that will help you recover your body and mind during deep, relaxing sleep.

1.  Avoid alcohol and caffeine

Stay away from alcohol and caffeine before bedtime. Ideally, they should never enter your body after late afternoon, or a few hours before sleep time.

Assignment help and best essay writing services contributor Selena Roberts points out that caffeine can cause hyperactivity and wakefulness. It can make it more difficult to fall asleep, as well as affect sleep quality negatively.

On the other hand, although it may sometimes help you fall asleep quicker, alcohol disrupts sleep by reducing the REM phase. Alcohol in your bloodstream will prevent you from reaching the most potent phase of sleep, when your body is able to regenerate and recharge.

2.  Avoid sleeping pills

Although taking a sleeping pill seems like a logical choice for most people who have trouble getting their rest, this isn’t a good decision in the long run. Sleeping pills may work temporarily, but if used often and for extended periods of time, they will cause disturbed sleep patterns which may lead to sleep disorders.


3.  Take a warm bath before bed

Best essay writing service reviews supervisor Anna Stevens offers some invaluable advice. Her experience with stress-related insomnia marked a few years of her life, and she often emphasizes that learning to manage stress made a significant difference in her life, when awake and sleeping alike.

As Anna suggests, you should let your body relax first, and the mind will follow: Nothing like a warm bath in the evening to soothe your nerves and help you unwind before bedtime.

muscles4.  Work out moderately

Although high-intensity training can be a real sleep-killer, moderate exercise during the day will help you tire your body enough before bedtime. Working out also helps your heart, muscles, and lungs, so following a balanced, reasonable exercise plan can benefit your body in many different ways.

5.  Keep your bedroom dark and cool

If possible, designate space in your home for sleeping only. If you don’t have such an option, you will need to adapt your working/living space before bedtime. Start by pulling the curtains to block as much light and possible, and keep the room cool and dry.

 Experts from the best essay writing service Reddit advise sleeping in an environment free of background noise. However, if you’re not comfortable with complete silence, you can let some soft music play in the background, or use white noise from a fan to help you fall asleep quicker.

6.  Avoid looking at screens before sleep time

Watching TV, scrolling on a smartphone, and checking your email on your laptop in bed are only some of the activities you probably often engage in before sleep. These activities will, however, often bring harm, as the bright light from screens suppresses the production of melatonin, an important hormone that regulates sleep.

Instead of making you tired, looking at a screen for a while before bed will make your body even more awake and alert.

Turning off all electronic devices at least 30 minutes before sleep will give you some time to read, listen to relaxing music, or meditate. These activities will help you shed everyday stress and prepare you for what comes next: a deep, regenerating rest.

7.  Avoid oversleeping whenever you can

Isn’t it nice when the weekend comes, and you don’t have to get up early until Monday? Staying in bed for as long as you like probably reminds you of your childhood, when you were free of plans and obligations.

 Oversleeping, however, proves to be quite harmful, especially if you tend to wake up at a different time every day. Our bodies need discipline and regular rhythm, and oversleeping and going to sleep at random times resets your body’s “inner clock” to a different cycle every time.


Getting enough sleep lets your body recharge and prepare for the challenges a new day brings. My-Assignment.Help and college paper writing service reviews health topics experts stress that sleep is a vital physiological process, and its positive effects on muscle growth and physical well-being are immense.

In order to benefit from a strong physique and a sharp mind, you must provide them both the rest they need and deserve. These effective tips will help you fall asleep quickly, letting you enter a deep sleep phase that will get your body and your mind in best possible shape.

At Alaska Sleep Clinic, our motto is "Improve Your Sleep.  Improve Your Life."  Sleep is an important aspect of living a healthy, happy life.  It's right up there with water and food. 

ASC is committed to more than just doing sleep studies for those with sleep apnea.  We want to educate as many people as possible about the importance of sleep and how they can get better quality sleep.  Last year alone, this website had more than 5 million visitors from around the World looking for answers and help with their own sleep issues.  Don't miss out!  Sign up for the Alaska Sleep Clinic blog now.

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Topics: health, exercise, body, muscle

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