Top 5 Reasons Sleep Improves & Builds Your Muscles

Are you yawning? Dragging around? Not really focused? Well it shouldn’t take a doctor to diagnose those obvious issues, but those may be clear indications that your body is sleep deprived.

Sleeping is the one requirement our body needs that literally does not take any physical effort. As easy as that sounds, have you ever wondered why is it so hard to force upon yourself? Well unfortunately most people are so busy and need more hours in the day than God has given which is where a large portion of sacrifice comes in, ultimately not doing your body or workload any justice.

When you finally grant yourself that time, don’t let the feeling of guilt take over as “doing nothing” because in reality your body is doing a whole lot of something–proper bodily functioning, maintenance and repair. Lack of sleep is responsible for a number of factors that will hinder muscle growth including a decrease in anabolic hormones, an increase of catabolic hormones as well as a decrease in energy levels which only scratch the surface of this topic.

A helpful scenario is to think of the mid-night crew coming in and putting everything back in order when you left from work that night. The building may be closed for business, but operations still continue which is where the “Top 5 Reasons Sleep Improves and Builds Your Muscles” comes in.

Top 5 Reasons Sleep Improves and Builds Your Muscles

1. Increases Energy:
When your muscles have been worked to a point of stress and fatigue, sleep is required because it is essentially repairing the microscopic muscle fibers torn during exercising. It brings them back to not just recovery, but also additional new growth as well, ultimately defining this scenario that you’re actually gaining your muscle OUTSIDE of the gym. Having more muscles means having more energy to have the ability to lift your heavy loads during your workout.

2. Increases Growth Hormone Levels:
Human Growth Hormone (HGH) is a vital component of the human endocrine system as stated by It is secreted by the pituitary gland, a small gland located at the base of the brain that promotes several hormones which are responsible for keeping your body lean, decreasing fat accumulation, strengthening your bones, protecting organs from decline of age, promoting more rapid hair and nail growth, improves circulation and helps with cholesterol levels just to name a few. Proper amounts of sleep will ensure that these helpful wonders are always in 6th gear!

3. Improves Metabolism:
Getting a sufficient amount of sleep can help turn your stored fat into burning fat simply for the fact that your body produces a greater percentage of a protein chemical known as leptin. Leptin plays a key role in regulating energy intake and expenditure, including appetite and metabolism and is primarily in the adipocytes of white adipose (aka fat) tissue. Once leptin is released from your fat it enters your blood and travels up to your brain indicating how much fuel (aka fat) you have on hand and how fast you can burn it. When you’ve eaten enough, leptin levels rise and basically signals your brain to start the burning process.

4. Improves Focus and Attention Span:
Sleeping for the recommended 7-8 hours will not only leave you refreshed when waking up, but for the rest of the day. This is critical especially while performing in the gym when your mind requires focus and special attention to strict form to prevent injuries. When you are well rested you can lift heavier due to a well-balanced chemical structure that has been released throughout the night diminishing any fatigue that can have a negative effect on the potential weight load you are capable of lifting to constantly challenge and reshape your muscles.

5. Reduces Stress:
Our bodies are far too familiar with stressful situations, however regular exercise is great for stress management. When we are feeling stressed without even realizing, our heart rate increases, our breathing increases, yet our appetite decreases. This is imperative to muscle growth and weight loss as it will have a major impact on refueling your body to consistently get nutrients flowing through and regulating all bodily systems and functioning. Managing stress levels through exercise will not only boost your metabolism, but it will also maintain your hunger levels giving you a more accurate signal of when food is required to keep you healthy and build bigger muscles.

Having these excellent health benefits coming from sleep alone is almost as unimaginable as a rabbit being pulled from a hat. That’s because we are in a similar state of being in a coma not realizing all the activity that takes place “behind the scenes” making these wonderful improvements to our bodies. Since there is no “magic pill” for these, treating sleep as a second job would be a good way to look at it in order to understand how important it is to make time to do this effortless task. You may not essentially be getting paid monetarily, but you are definitely getting paid with a better lifestyle. If you’re having trouble building muscle or losing weight, take a good look at your sleep cycle as it can be the domino-effect of problems or the reason for success.sleep-reclaim-the-night-bbc

Author: Heather Prescott was born in Los Angeles on May 18, 1978 where she grew up until age 30 when she joined the Air Force. She won ‘Most Physically Fit Female’ in Basic Military Training (BMT) and was also recognized as one of the most fit-females in her squadron at her assigned duty station. Her professional experience includes American Council on Exercise (ACE) certifications as both a Personal Trainer and Fitness Nutrition Specialist; is an all-natural, Nationally-Qualified Figure athlete with the NPC/OCB/NANBF/ABFF organizations with 11 competitions under her belt nation-wide consistently placing in the top 3. Heather has also written 2 books, “On-Season Off-Season;” a cookbook designed for individuals transitioning from poor eating habits to learning and understanding how to take clean-eating one-step at a time; each recipe 500 calories or less! Her second book, “Highway To Health,” is a book that breaks down the fitness industry’s most commonly misunderstood FAQ’s that discusses strength training, bodily function and regulation, clean-eating, nutrition, weight-loss, building muscle, even competition prep to name a few. To learn more about Heather, visit her website at: where you can also connect with her via social media!

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