"Muscles grow during your rest" or "Slim while you sleep"? In this guest article, personal trainer and mental coach Patrick Neukirch explains the connection between sleep, muscle building, and hunger. He also reveals how you can improve your athletic performance with the right sleep hacks.
Table of contents
1. Sleep means healing
Before I delve into the mechanisms behind these promises, I would like to emphasize the importance of sleep. Ideally, people spend an average of one-third of their lives sleeping, and for the majority of these people, it's a truly favorite pastime.
It feels simply wonderful to wake up refreshed and ready to face the new day with energy and enthusiasm. But is it really true that your body and mind are recovering? While your body appears to be resting , a lot is actually happening inside you to ensure you're ready to perform the next day.
At night, countless metabolic processes are triggered that rejuvenate your body after a long day. And this is the secret to a muscular and lean body .
Take Home Message #1: During sleep, the body initiates repair processes that determine your performance tomorrow.
2. The phases of sleep and its importance for muscle building
An increased melatonin concentration in the blood initially initiates the body's sleep phase . All of the body's systems then switch to relaxation mode. The result: The heart rate decreases , blood pressure and body temperature drop . Breathing becomes shallower and regular. Both the muscles and the brain relax .
After the falling asleep phase, the light sleep phase follows in which the last body movements take place before the body then moves into complete relaxation - the deep sleep phase .
As the sleep progresses, deep sleep phases alternate with dream sleep phases , so-called REM (rapid eye movement) phases . It is known that the REM phase is of utmost importance for mental recovery, while the deep sleep phase is of utmost importance for physical recovery .
During deep sleep, the elementary regeneration processes are started and thus the foundation for muscle building and physical performance is laid.
Take Home Message #2: While mental recovery takes place in the REM phase, physical regeneration processes take place in deep sleep.
BRAINEFFECT HACK : You can get melatonin in our practical SLEEP capsules or as a handy SLEEP SPRAY for falling asleep quickly at home or on the go.
3. What really happens during deep sleep?
After you have entered the deep sleep phase, numerous metabolic processes follow, the purpose of which is to get your body back to 100% performance until shortly before you wake up again.
In short: The metabolic processes
These metabolic processes include, among others, sugar metabolism , which is responsible for the rapid energy supply to the muscles . If this metabolic process is impaired by poor sleep quality or insufficient sleep quantity, the risk of developing insulin resistance increases.
In this case, the body cannot process the sugar because it has become resistant to the sugar transporter insulin. Consequently, the sugar cannot find its way into the muscles and is deposited in fat deposits.
This also increases the risk of weight gain, increased chronic inflammation and the development of type 2 diabetes.
In addition, there is protein metabolism , which is necessary for the development and repair of various protein structures . Your liver obtains the necessary amino acids (protein components) from the intestines and uses them to build enzymes, hormones, or immune systems. If there is a deficiency of amino acids, the liver obtains its amino acids from the muscles, resulting in muscle loss.
Fat metabolism is known for converting the fatty acids present in the body into so-called triglycerides, which are the building blocks for nerves , your brain , cell walls , and, above all, hormones . Thus, there is a connection between the intake of healthy fats and optimal brain and general metabolic performance.
Last but not least, hormone metabolism should be taken into account, as this plays a key role in your recovery and therefore also in your muscle building .
4. How does muscle building occur?
The stress hormone cortisol typically drops in the evening hours and helps us fall asleep with the help of melatonin. Cortisol is sometimes called the anti-testosterone in fitness circles and has significant effects on your body, and in extreme cases, can even lead to muscle loss .
Therefore, all possible stressors should be eliminated well before bedtime to ensure that you can fall asleep and stay asleep. The most important factor is growth hormones , which are released during sleep . Growth hormones help repair tissue and regenerate body cells .
They also regulate bone growth and muscle development . If we sleep too little or poorly, we reduce the release of growth hormones and thus prevent muscle growth.
Digression: What is growth hormone?
Growth hormone, as the name suggests, is involved in numerous growth processes. It is produced in the pituitary gland and is primarily responsible for cell growth and thus regeneration. Since cell regeneration—particularly in muscle tissue—is necessary for building muscle mass and strengthening bones, the importance of growth hormone (HGH = Human Growth Hormone) cannot be denied. In addition to building muscle and bone mass, HGH is involved in many other metabolic processes. HGH also stimulates the liver and, as a result, leads to the release of the growth factor IGF-1. Insulin growth factor creates an anabolic (tissue-building) environment for muscle growth and cell regeneration.
Continuing with the program... In addition, the body utilizes a so-called supercompensation principle. The supercompensation model states that a rewarding recovery phase after a training stimulus raises performance levels above normal for up to 72 hours, thus enabling a lasting increase in performance.
Source : https://trainforadifference.com/
Take Home Message #3: Sleep quality determines the release of stress hormones and thus also the release of growth hormones. The more and better I sleep and the more growth hormones are released, the more muscle I build.
BRAINEFFECT HACK : In addition to sufficient recovery time, your body needs protein and the amino acids it contains to build muscle. Our RECHARGE recovery drink provides you with high-quality protein from plant sources, plus our unique Night Time Blend for a relaxed start to your night.
5. How do I prevent muscle loss or even fat gain?
You've learned that the release of growth hormones is strongly linked to your stress level. If you're frequently exposed to stress and/or don't get the recommended amount and quality of sleep, you reduce the amount of growth hormone released , which stagnates the repair processes of muscles, bones, and tissue.
However, since microtraumas (small injuries in the muscle fibers) occur during training of any kind, which allow the muscle tissue to regenerate and grow during the repair process, this can lead to extended regeneration phases, missed supercompensation and thus a lack of muscle growth.
In extreme cases, chronically elevated cortisol levels can impair the hormonal regulatory system and even lead to muscle loss. Furthermore, lack of sleep leads to an increase in appetite, as levels of the "satiety hormone" leptin drop, replacing them with the appetite-stimulating hormone ghrelin.
A study from the University of Chicago was able to establish precisely this connection. It concluded that lack of sleep significantly increases mental and metabolic stress .
In summary, sleep is essential for cell and organ function , as well as for the entire organism. Chronic sleep deprivation not only leads to hormonal imbalances and a reduction in muscle-building potential , but also poses a general health risk .
Lack of sleep can lead to eating disorders, insulin resistance, high blood pressure, and impaired cognitive performance. In addition to the negative impact on the entire hormonal system, it also leads to increased release of the stress hormone cortisol, which drastically reduces the release of growth hormone.
Thus, an increased cortisol level impairs protein biosynthesis (new protein formation in cells), increases the risk of muscle breakdown and hinders regeneration processes in muscle tissue.
6. Sleep optimization
Now you might be wondering how you can optimize your sleep. Of course, you don't want to be left out in the cold, so here are a few tips for optimizing your sleep.
1. Document your sleep
There are a variety of wearable devices and apps—like my new favorite, Sleep Cycle—that measure your sleep quality. The app, as well as all other methods, provide you with the necessary information about sleep duration, sleep quality, and, if applicable, the individual sleep phases.
If I were you, I would take advantage of these opportunities, as you can often find the explanation for your sluggishness in getting up or understand why you can get out of bed within seconds, especially now.
2. Optimize the quality of your sleep
Every person has a different internal rhythm. Scientific studies show too much variation regarding the optimal sleep duration , so I cannot recommend the optimal time to fall asleep or the optimal duration.
It's important to take advantage of the second deep sleep phase. The first half of sleep is primarily for physical recovery, and the second half for mental recovery. If you want to feel well-rested and energized in the morning, you need your REM hours , during which serotonin , dopamine , and growth hormones are released.
Therefore, the quality of sleep is much more important than the quantity . Nine hours of restless sleep during which you don't reach deep sleep are worth less than seven hours in which you spend five hours in the deep sleep phase.
The 4 stages of sleep:
A sleep cycle consists of three phases. These phases last 90–110 minutes and then begin again.
- Light sleep : from which one is easily awakened and sometimes alternates between waking and sleeping states.
- Transition phase : Eye movements stop and brain waves slow down.
- Deep sleep: extremely slow brain waves called delta waves occur in the brain.
- REM , this phase occurs more in the second half of sleep.
There's a theory that hours of sleep before 2 a.m. count as double in terms of recovery. But it's not quite that simple.
In fact, however, the deep sleep phases in the first sleep cycles are longer and therefore more restorative than the morning sleep cycles, which include more light sleep. The best course of action would be to bring your bedtime forward, ideally to before 10:30 p.m.
3. Ensure darkness
There are a variety of hormones that influence sleep. I'll briefly discuss the important hormones melatonin and cortisol. In the past, people lived with the sun. Our bodies are programmed to release these hormones.
Long ago, humans rose with the sun and went to bed not long after sunset. Blue light , which is emitted by all screens like televisions, laptops, tablets, and smartphones, negatively impacts the release of melatonin. The result: You have trouble falling asleep!
BRAINEFFECT HACK : You can now easily hack your sleep time. Our practical SLEEP Capsules and SLEEP SPRAY help you fall asleep faster with melatonin.
4. Increase your stress management skills
There are various ways to bring your stressed-out mind back to the "here and now." If you really have trouble sleeping, try turning off the TV in the evening . If you use the TV as a distraction or to unwind, you should at least avoid action movies or negative news.
In this case, reading a book is a much better way to clear your head . However, the book's content shouldn't be too stressful. The goal should be to activate your parasympathetic nervous system —this can be achieved easily using the methods from point 5.
5. How to really relax
Mindfulness training such as autogenic training , breathing exercises , or meditation are methods that can help you more easily bring yourself into the " here and now " state. I recommend mindfulness training regardless of whether you suffer from sleep problems. Stress management is a game changer for performance and well-being.
I'm someone who reflects a lot in the evening. Many ideas about professional matters, visions, and even issues in my relationship come to me in the evening. I keep a journal for this purpose.
On one hand, I have a success and gratitude journal, and on the other, a small notebook for all my thoughts that keep me from sleeping. I jot these down on paper, where they ultimately stay. It makes falling asleep much easier.
6. Soak up more sun
This refers to the direct sunlight on unprotected skin . If I've exposed myself to sunlight for more than 15 minutes during the day, I fall asleep better at night. I'm a fan of taking off my T-shirt whenever I can get some sun, and therefore expose most of my body to the sun.
This has a positive effect on hormonal processes and the absorption of vitamin D. Please ensure that you have sufficient vitamin K2 in your body, otherwise vitamin D will not be absorbed.
BRAINEFFECT HACK : We offer you liquid sunshine in a bottle. With our VITAMIN D3+Oil, you can counteract vitamin D deficiency, especially in winter.
7. Increase in body temperature
A hot bath, a hot tea, or an electric blanket. There are numerous ways to warm yourself up before going to bed, or even in bed, and thus regulate your body temperature. The heat shock proteins produced in this process are also said to be a true anti-aging miracle.
8. Dietary supplements
There are a number of aids that can improve your sleep. The list ranges from natural products like tea, which can be safely consumed, to the sleep hormone melatonin , which you can take for more intensive support.
- Tea : There are various types of sleep teas. The master of its kind is Yogi Tea, which contains a generous dose of the following combination: L-Theanine, Organic Chamomile Flower, Skullcap, and California Poppy.
-
Magnesium L-Threonate : Magnesium is commonly prescribed to improve sleep. This form of magnesium has a positive effect on cognitive functions and is said to help the brain relax. It improves synaptic plasticity and activity, primarily in the hippocampus, the region of the brain that, like our hard drive in a PC, handles all memory functions.
It's also said to slow age-related memory loss. However, an overdose of magnesium causes irregular heartbeat and can lead to death. So, before taking supplements, check how magnesium-rich your diet (leafy greens, nuts, etc.) is.
- Phosphatidylserine : Consuming this phospholipid can lower your cortisol levels. A daily intake of 300 mg of phosphatidylserine increases learning and memory skills, as well as concentration. It can be consumed, but definitely isn't required.
- GABA : GABA (gamma-aminobutyric acid) is an amino acid produced in the brain by another amino acid, glutamate, and vitamin B6. GABA is considered the primary inhibitor of neurotransmitters such as dopamine. While neurotransmitters such as dopamine and acetylcholine have an excitatory and stimulating effect, GABA has the opposite effect. GABA, taken as a dietary supplement alone, is said to be unable to cross the blood-brain barrier. Therefore, supplements that stimulate the body's own production of GABA are recommended.
- Krill oil: In addition to its high content of beneficial omega-3 fatty acids, krill oil has the property of positively influencing cognitive abilities through the DHA it contains and is said to stabilize mood.
- No alcohol : Our popular drug, alcohol, may initially have a relaxing effect on us. However, during sleep, alcohol hinders our ability to enter the deep sleep phase. A study shows that after consuming alcohol, an increased alpha wave current was measured in the frontal region of the brain. This suggests that deep sleep is not achieved. The effect on blood sugar leads to additional exhaustion in the morning.
-
No coffee after 2 p.m .: Coffee, or let's say caffeine, should not be consumed later than 2 p.m. The half-life of caffeine is 3-5 hours. In smokers, the half-life is reduced by 30-50%, while in women taking hormonal contraceptives, the half-life doubles.
Some people can fall asleep easily after a coffee. However, studies show that they don't reach their deep sleep phase. If you drink your last coffee at 7 p.m., you'll have only broken down about half of the caffeine by 10 p.m. and will then be doing a brain sprint while you sleep.
-
Melatonin : I recommend it as a reset button when your internal rhythm is off track, such as when traveling to shorten jet lag, or when you go to bed with a heart rate of 180 because the events of the day have upset you.
If you're an athlete with a high performance workload, melatonin can help you fall asleep well and recharge your batteries. Your melatonin dosage should be minimal, at 0.3 - max. 1.0 mg per day. Combined with a cold bath, it works wonders.
{{widget type="egproducts/list_productbyid2" product_id="185" img_width="250" img_height="335" template="elegento/products/productteaser_by_id_2.phtml"}}
9. Your bed
Many people cut corners here. The goal is to move as little as possible and get a comfortable night's sleep. Anyone who wakes up with back pain in the morning definitely has the wrong mattress. As a stomach sleeper, I prefer a firm mattress and natural materials: MacBett has a very good selection here.
Waking up properly: There are lights that simulate sunrise via a timer and are said to positively influence cortisol production. Now that you've received this wealth of information, I hope you've found relevant information that will help you gain more muscle mass and thus improve your performance.
A virtual high five from me and see you soon.
Coach Patrick
Author: Patrick Neukirch - official BRAINEFFECT Brand Ambassador
Patrick Neukirch is a personal trainer, mental coach, and YouTuber. He originally wanted to be a pilot, but his fascination with airplanes turned into a fascination with people. His goal is to help people reach their maximum mental and physical potential. He explores topics such as "How do I become more flexible?" "How do I make my body perform better?" "How do I stay motivated?" and what's important if I want to be successful."
Website: coachpatrick.de
YouTube: CoachPatrick
IG: @coach__patrick
Want to learn more about Coach Patrick and how the right mindset can help you excel in sports? Then listen to our podcast episode on this topic. Coach Patrick is our guest, and he talks about techniques for mastering challenging exercises and workouts. He also reveals why mindsets create strength and which reset exercises promote better recovery and more energy.
7. Talking Brains Episode #02: How the right mindset can take you to the top in sports - Interview with Coach Patrick Neukirch
8. Conclusion
Sleep has a crucial influence on your muscle building. Sufficient, high-quality sleep gives your body the opportunity to regenerate, reduce stress, and produce growth hormones, which are needed for muscle building.
To get truly restful sleep, you can use various techniques to optimize your sleep. In our 7-day SLEEP CHALLENGE, you'll receive free, personalized tips and information to improve your sleep.
9. Sources
https://www.ncbi.nlm.nih.gov/pubmed/24051052
https://www.ncbi.nlm.nih.gov/pubmed/21550729
https://www.medicalnewstoday.com/articles/251504.php
{{widget type="egproducts/list_featured" template="elegento/products/listslider.phtml"}}
