How Sleep Affects Muscle Growth - Tips for Better Sleep to Build Muscle and Good Health

In order to build muscle and to look good, you must hear a lot about diet, supplements and nutrition training but not much about the need for quality sleep. Sleep is directly related to muscle gain as it promotes the release of human growth hormone (HGH) required for protein synthesis.

Often, we do not realize that we may not get the eight hours of minimal sound needed to get the most out of our muscle building efforts. The use of hands, phones and computers, food additives, stress and prolonged life have an impact on the length and quality of sleep we get. This in turn makes our efforts to build muscle and look more challenging.

In short, the sleep process consists of a rapid eye movement (NREM) and a rapid eye movement (REM) of approximately 90 minutes per cycle. NREM consists of three stages, including slow wave sleep, which can be considered as deep sleep when the body is metabolically inactive. REM on the other hand is characterized by rapid eye movements, loss of muscle tone and vivid dreams. The release of HGH is highest in the early days of sleep reaching its peak at the slower wave (SWS) level.

One point of interest is that HGH release decreases with age. For example, studies show that over the age of 30-40 years, the quantity of HGH released over 24 hours has decreased by two to three times. In addition, SWS with the deepest sleep phase decreased significantly during this age range. This makes it even more critical for those who are older and impatient to maintain their muscle mass and look younger for adequate sleep.

Incidentally, not getting enough sleep is one of the causes for diabetes, heart disease, mental health deterioration and other related illnesses as shown by many research findings.

There are many natural remedies that are helpful for getting a good night's sleep. These include drinking warm milk before bed. Calcium is rich in calcium that helps the body produce melatonin, a "sleepiness hormone" produced by the pineal gland while in the dark and which causes sleep. Magnesium, which is found in green leafy vegetables, almonds and pumpkin seeds is another mineral that helps in this as it helps the brain to stay awake at night. The efficacy of this natural remedy, although beneficial to the sleep process, varies between individuals.

Supplements that are widely used as natural sleep aids are herbs that include valerian, melatonin and chamomile. It is said to not form a habit and without the adverse side effects of harsh chemical alternatives.

Another natural approach to sound sleep and should be considered is to listen to music that promotes sleep. Using brainwave technology, it stimulates the brain before slowing it down to a state of relaxation through theta and delta waves. This type of music helps most listeners to fall asleep in just a few minutes.

Hopefully the tips on how to get enough sleep provided in this post along with your knowledge of nutrition, supplements and appropriate exercise programs will help you build the muscle and body you've always dreamed of and enjoy. good.

How Sleep Affects Muscle Growth - Tips for Better Sleep to Build Muscle and Good Health


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