Build muscle while you sleep
Sleeping 8½ hours a night can increase muscle mass by 40%
Researchers discovered that individuals who slept 8½ hours a night have 40% more muscle mass than those who slept only 5½ hours. Sleep has a dramatic effect on muscle growth.
How much sleep did you get last night?
Sleep like a pro
In his book ‘Why We Sleep’, Neuroscientist Matthew Walker outlines why sleep is so crucial for top professional athletes and discusses Roger Federer, who famously sleeps 12 hours a day (10 hours sleep plus 2 hours of naps). Reportedly, Usain Bolt sleeps 9-10 hours a day (plus naps), and LeBron James sleeps 12.
The importance of sleep cannot be overstated.
One in three of us suffers from poor sleep
Sleep deprivation is bad for general health, as well as muscle gain
There are many well-known effects of a lack of sleep, such as feeling grumpy and not working at your best. But did you know that sleep deprivation can also have profound consequences for your physical health? One in three of us suffers from poor sleep, often blamed on stress, computers, smartphones, and taking work home. However, the cost of all those sleepless nights is more than just bad moods, slow training results and a lack of focus. Frequent poor sleep puts you at risk of serious medical conditions, including dementia, obesity, heart disease and diabetes – plus it shortens your life expectancy. It's now clear that a solid night's sleep is essential for training recovery and living a long and healthy life.
https://www.sciencedaily.com/releases/2019/01/190109142704.htm
Less sleep = injuries
Sleep deprivation is an epidemic in the western world. Not only can you lose out on muscle if you don’t sleep enough, but you’ll also be more prone to injuries. Studies indicate that getting less than 8 hours of sleep increases injury risk by 1.7 times.
Sleep tips
Exercise
Everyone agrees exercise helps you sleep. Try Plane-training™ HOME 2-4 times a week (during the day). Also, try adding a one-hour brisk walk.
Limit screen time
Checking those work emails and scrolling social media before bed won’t help you sleep. Try a book instead.
Get 7-10 hours
Many different sleep studies are popping up, but the general consensus is that 7-10 hours is optimal. More sleep = more muscle & less fat.
Avoid naps
Though an afternoon nap might be a necessary treat, tread carefully, as it can interfere with your natural sleep cycle.
Limit caffeine
Caffeine stays in your body for 10 hours. Having a double espresso at 3 pm is like having a single espresso at 8 pm. Avoid caffeine past lunchtime.
Avoid alcohol
Studies show alcohol is the single biggest disruptor to REM (rapid eye movement) sleep.
Sleep tools
Invest in blackout curtains/blinds, or try a sleep mask and silicone earplugs. The quality and duration of your sleep will improve.
Routine
Set a bedtime alarm to ensure regular sleep patterns. It sounds simple, but it can be very effective.
Now you know how to generate sleep. Are you ready to move?
