You train hard and eat clean, but your progress has stalled? A look at your endocrine system shows how sleep deprivation sabotages your hormones.
You can do the best workout in the world and time your protein to the gram: If your nighttime recovery is lagging, you're missing out on most of your gains.
Muscle growth doesn't happen in the gym – training only provides the stimulus. The real magic is a hormonal rebuilding process that primarily occurs during deep sleep phases.
The hormone game at night:
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Somatropin (HGH - Human Growth Hormone): Most of your body's growth hormones are released during the first deep sleep phases. HGH repairs the micro-tears in tissue that you created during your tough sets.
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Cortisol (The stress hormone): Those who consistently sleep only 5 to 6 hours drive their cortisol levels sky-high. Cortisol has a catabolic (muscle-wasting) effect and inhibits muscle protein synthesis.
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Testosterone: Studies show that even one week of only 5 hours of sleep per night can lower testosterone levels in young men by up to 15% – a devastating blow for any athlete.
How much sleep does muscle growth require?
Sports science recommends 7.5 to 9 hours per night for intensely training athletes. If you train hard, your CNS (Central Nervous System) is just as challenged as your muscles.
3 Quick-Fixes for your sleep:
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Cold bedroom: The optimal temperature for deep sleep is around 16–18 °C.
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Hydrated for bed, but correctly: Drink enough in the evening, but avoid huge amounts right before sleeping to prevent having to get up at night.
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No caffeine after 2 PM: The half-life of caffeine is about 5 to 8 hours. Even if you can sleep, residual caffeine blocks your valuable deep sleep phases.
Conclusion: Give your body the rest it needs. Don't view sleep as a lazy break, but as the most anabolic part of your training plan!