Unfortunately many people neglect the power of sleeping for sufficient hours during the night and its effects on improving the performance of their organs
One especially underestimated field is the effect of sleep on muscle growth and post exertional recovery
In this article we will cover all you need to know about the relationship between sleep and muscle hypertrophy as well as how to improve sleep hygiene
Why is sleep important for muscle growth
As you may know glucose is the primary compound thats used to produce energy in your cells
Once glucose enters the cell with the help of insulin it will be incorporated into numerous metabolic cascades to generate Adenosine Tri Phosphate ATP
When youre sleeping the process of transforming excess glucose into glycogen begins which is then stored in your muscle and liver tissues
This helps the myocytes ie muscle cells to engage in the contraction relaxation cycles more efficiently since glucose in the form of glycogen is already present inside the fibers
If you are sleep deprived this entire process gets disrupted leading to slow glycogen replenishment and consequently poor performance and muscle growth
To understand the specifics of how sleep influences muscle growth we need to decipher the mechanisms first
In a typical strength training routine the workout is broken down into a group of exercises that you need to perform for an X number of sets
Each set ranges between 10 15 repetitions which refer to the number of times youll repeat the movement
Example
Lets say you are in the gym working on your upper body
Your workout plan consists of 4 exercises bicep curls dumbbell pullover bench press regular pushups
You need to perform each exercise 12 times the number of repetitions for a total of 3 sets
This means that by the end of your workout youll have done 12 repetitions multiplied by 3 sets multiplied by 4 exercises which gives us a final result of 144 total movements
The reason that were emphasizing this point is due to a concept known as training to failure which entails that you do as many repetitions until you can no longer move your muscles
When you reach this point the muscle fibers will be torn microscopically requiring your body to repair the damage with the help of growth hormones and proinflammatory compounds
One major hormone that mediates this process is known as human growth hormone or HGH
According to research the secretion of HGH is controlled by the circadian rhythm where most of it will be released into the bloodstream during sleep
If you are dealing with insomnia or other forms of sleep disorders the levels of HGH will be low which severely impacts muscle hypertrophy
In a 2017 cross sectional study researchers analyzed hundreds of clinical data to examine the relationship between the duration and quality of sleep with muscle growth in University students
The study found a clear connection between students who slept for less than 6 hours a day and poor muscle growth
According to another study researchers hypothesis that sleep debt decreases the activity of protein synthesis pathways and increases the activity of degradation pathways favoring the loss of muscle mass and thus hindering muscle recovery after damage induced by exercise injuries and certain conditions associated with muscle atrophy such as sarcopenia and cachexia
Sleep and weight loss
Aside from the direct influence of sleep on muscle growth it will also promote weight loss which is a major trigger for muscle hypertrophy
Multiple research papers and clinical studies unveiled a link between poor sleep quality and obesity
In a 2008 meta analysis researchers demonstrated that sleep deprived individuals have a higher risk to become overweight
The review also noticed that 55 of adults and 89 of children who sleep fewer hours have a higher body mass index BMI
Additionally insomniac patients reported eating more meals per day due to increased appetite Scientists explained this phenomenon by the effect of sleep on the regulation of hunger suppressing hormones eg ghrelin leptin
How to improve sleep hygiene
Avoid using your phone or laptop
Digital devices are a powerful source of UV light which suppresses the release of melatonin and eventually disrupts your circadian rhythm
According to the National Sleep Foundation people need to avoid using their digital devices 2 3 hours before bed
Avoid exercise before your bedtime
While exercise is especially beneficial at improving sleep quality it might interfere with your circadian rhythm by keeping your body on high alert
This is the result of high serum levels of epinephrine epinephrine and cortisol which keep you on your toes and prevent sleep
Limit the intake of stimulants eg caffeine nicotine
The vast majority of people are aware of the effects of coffee tea and other caffeinated beverages when consumed near bedtime However the chemical composition of these substances allows them to be active even after hours of drinking your beverage
For instance if you drink a cup of coffee at 5 PM your blood will still have sufficient quantities of caffeine to keep you awake
Limit naps to 30 minutes
Napping has become an integral part of our culture that people started to ignore the appropriate duration for naps
You see sleeping for long hours during the day will advance your biological clock tricking the brain into believing that you dont need sleep at night Consequently transitional insomnia sets in further messing up your circadian rhythm
Therefore you must limit your naps to 20 30 minutes a day
Takeaway message
Sleeping for sufficient hours is crucial for muscle growth and recovery which is why you need to pay more attention to your sleeping habits
Hopefully you found this article informative and beneficial but if you still have any questions regarding sleep and muscle growth please dont hesitate to call Alaska Sleep Clinic today 907 374 3063
