Does sleep have any effect on your muscles?
Our Sports Scientists hear all the time from clients that their sleeping patterns are poor. Late nights out, working late, mind racing when your head hits the pillow etc. Can you relate?
It is very well known and documented that sleep plays a crucial part of humans’ general health and wellbeing. However, does sleep have any effect on muscle gain, retention or loss? Let’s dig deep and find out!
A number of studies have identified the importance of sleep on human hormonal balancing. When we sleep, our body releases anabolic hormones such as Testosterone & IGF-1 to aid the body in the recovery process. When sleep is insufficient, the release of these hormones is reduced which may lower the bodies’ ability to repair muscle or thus build muscle. So if you are doing regular strength training, but your sleep is compromised you could end up not getting those gains!
Studies have also shown that sleep is vital to make sure we don’t experience muscle atrophy (muscle break down). Lack of sleep will elevate hormones in our body, specifically CORTISOL. Cortisol is a stress hormone and when its elevated it has the effect of breaking down muscle tissue. This hormone is very Catabolic and reduces the rate of protein synthesis and inhibits muscle tissue growth.
So Elevated Cortisol = harder to gain muscle!!!
To reap the rewards of our hard work in the gym, you must get your sleep right.
The time in which we sleep directly influences cortisol levels as well! A number of studies have identified that individuals who slept during the day could not significantly reduce Cortisol levels when compared to people who slept during “regular” night hours. The conclusion of these studies stated that there is a direct correlation to cortisol secretion and our bodies natural clock (Circadian Rhythm) and it seems that catching up sleep the next day might not offset a bad night’s sleep.
To summarise, sleep plays a HUGE role in the growth and maintenance of muscle mass. LACK of sleep will contribute to breaking down your hard earned muscle! Sleep provides a state of recovery and repair for the body, allowing the “good” anabolic hormones to be secreted into the bloodstream and reducing the release of “bad” catabolic hormones.
Put your sleeping habits to the test with a DEXA scan and our experts will provide you with the advice you need to get to your goals!
