If you’re hitting it hard in the gym and you don’t see any results, you’ve likely tried everything: changing your macros, focusing on more effective workouts, or even limiting stress in your life to ensure you are healthy and building muscle. But what if we told you that sleep is an important factor in building muscle? You might be wondering: is seven hours of sleep really enough to build muscle?
In this article, we’ll answer that question, as well as exactly how much sleep you need to continue to build muscle. We’ll cover the role of sleep in muscle recovery and growth, what the recommended hours of sleep per night are for adults, and what affects your muscle growth. If you’re eager to learn more, let’s start with understanding how sleep helps muscle growth.
The Role of Sleep in Muscle Growth: Why Does Rest Matter
Sleep plays a fundamental role in muscle growth and one that people often severely underestimate. The reason why rest is so important to our muscle growth is because of what sleep allows our bodies to experience when we rest. We might be dreaming and unaware of it, but when we sleep, it is our body’s opportunity to synthesize proteins, release growth hormones, and aid in muscle recovery and growth.
In fact, if we experience sleep disruptions—especially during deep sleep—we might eliminate the secretion of important growth factors, thus limiting our muscle recovery (Source: PubMed). That’s why sleep is so important: because it facilitates our recovery, releases essential growth hormones to repair our muscle fibers, and it can also limit inflammation and lower cortisol levels, both of which are bad for muscle growth when left unchecked. When we lose sleep, we are more stressed and inflamed, and our bodies can’t recover like they should. It’s that simple.
Is Seven Hours Enough to Aid in Muscle Growth?
You might already know that most health experts recommend at least seven, even up to nine, hours of sleep per night. However, is seven hours really long enough to help with muscle growth? Truthfully, research does suggest that it is enough for many, but it’s important to consider that what you need for muscle growth and recovery might not be the same for others.
We do know, based on research in the field, that sleep deprivation can lead to a decrease in muscle mass (Source: PubMed). Getting five hours of sleep or less is not enough either, as participants experienced declines in their hormone secretion that led to more stress and low energy levels, both of which indicate poor muscle recovery and growth (Source: PubMed).
The general consensus for many experts is that seven hours is the absolute minimum you need to enjoy healthy muscle growth and recovery. Even getting more than eight hours produces the same effects and leads to great health benefits and muscle growth! So, whether you feel your best with only seven hours of sleep every night or you need up to nine hours of sleep, the answer is yes. Seven hours is enough to aid in muscle growth, but you’ll need to ensure you’re listening to your sleep needs, too.
Are There Any Demographics That Don’t Need Seven Hours of Sleep?
When it comes to building muscle, most experts agree that seven hours is the absolute minimum to ensure you’re healthy. And yet, there are some demographics, like older adults, that might get or even need less sleep, and for a good reason, too. As you get older, your sleeping patterns might change, and you’re more likely to sleep lighter.
In some cases, in your later years, you might not even sleep for as long, and you might struggle with sleep disruptions multiple times per night. For older adults, you might not get seven full hours of uninterrupted sleep, but it’s important to fit in naps wherever possible to support your health. Overall, however, try your best to get seven hours of sleep to promote optimal wellness.
How to Optimize Your Seven or More Hours of Sleep for Muscle Growth
Now that you know how much sleep you need to get, it’s important to take steps to optimize every hour of rest you get overnight. Fortunately, there are many things you can do to promote muscle growth. Let’s take a look at some of the most recommended tips to optimize your rest for muscle growth and recovery:
- Listen to Your Body: The first and most important tip is to listen to your body. Sometimes, you will need a lot of sleep after an intense workout—especially if you are an elite-level athlete—and that’s okay. Take time to recover and rest because your body will feel better afterward!
- Eat a Balanced Diet: Sleep is not the only way to support muscle recovery and growth. Make sure every meal is full of nutrients that help your health. As well, be sure to drink enough water so that your body has the resources it needs to help with muscle repair and growth.
- Establish a Sleep Routine: To truly make the most of your sleep, you’ll need to stick to a routine. Set a bedtime for yourself and create a pre-sleep routine that puts you in the right mood to rest. You can take a bath, read a book, or even meditate. Whatever you do, create a ritual that suits your needs and helps you unwind!
- Set Up Your Bedroom Appropriately: Being tired isn’t always enough to get you to finally fall asleep. You’ll need to ensure that your bedroom is the right temperature, not too dry or humid and that you are free from disruptions like noise, bright lights, or other distractions. Also, picking out comfortable bedding is a must!
- Limit Blue Light, Alcohol, and Caffeine: Nothing says sleepless nights like a cup of coffee or a glass of wine hours before bed and your favorite social media platform. For the best sleep possible, try to avoid blue light-emitting screens an hour before bed. Switching your usual nightcap for something alcohol-free is also a good idea.
Focus on Quality—Not Quantity—To Ensure Optimal Muscle Growth
The bottom line is to focus on quality, not quantity. Aiming for at least seven hours a night is a great idea to support muscle growth, but it is up to your body and what you need. We hope that you learned something new in this article! How will you take steps today to enhance your muscle growth while you sleep?
