How Sleep Impacts Your Gains! (and How to Optimize It)

Sleep is a critical yet often overlooked factor in muscle growth and recovery.

During deep sleep, the body releases growth hormone and testosterone, both essential for muscle repair and hypertrophy.

Studies show that sleep deprivation reduces testosterone levels and increases cortisol, a catabolic hormone that slows down muscle recovery (Leproult & Van Cauter, 2011).

Additionally, research suggests that getting 7-9 hours of quality sleep enhances protein synthesis and athletic performance (Reyner & Horne, 2013).

To optimize sleep, prioritize a consistent sleep schedule, reduce blue light exposure, and manage stress—all proven methods to enhance recovery and muscle growth.

Also, reading is a great way to fall asleep as it takes your eyes away from any blue light – putting you in a relaxed state!

Citations:

1. Leproult, R., & Van Cauter, E. (2011). Effect of sleep loss on testosterone levels in young men. JAMA.

2. Reyner, L. A., & Horne, J. A. (2013). Sleep restriction and athletic performance. Sports Medicine.