Why is it so beneficial to a human being to sleep 7 or 8 hours to have good muscle growth?

Asked by: Jason Bush

Sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition, increase muscle mass and/or if you want to be ready for your personal training session the next day. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.

Why is sleep so important for muscle growth?

Sleep helps muscles release protein-building amino acids into the bloodstream at an increased rate which helps them grow bigger and stronger over time. Sleep helps to release growth hormones during rapid eye movement (REM) sleep which helps with muscle repair.

Do you need 8 hours of sleep to build muscle?

You should try to get between 7 to 9 hours of sleep every night in order to maximize muscle growth and support your health.

How much does sleep affect muscle growth?

What researchers discovered was that the individuals who slept only 5.5 hours had 60% less muscle mass at the end of the study, while those who slept 8.5 hours had 40% more muscle mass. Obviously, we can see the powerful effect that sleep has on muscle recovery and growth.

Is sleeping 10 hours good for muscle growth?

The repairing of muscle and other tissues, and replacement of aging or dead cells. Sleeping for 8-10 hours per night is similar to fasting and this is catabolic to muscle growth. However, eating just prior to sleeping, can help to reverse this process and increase protein synthesis.

Is 7 hours of sleep good for muscle growth?

Sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition, increase muscle mass and/or if you want to be ready for your personal training session the next day. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.

What’s the best time to sleep for muscle growth?

Actually, early evening between 5pm and 7 pm is a great time to work out because protein synthesis in your body is at its highest maximizing muscle repair and recovery. The main point here is that you should finish 2 hours before bedtime.

How many hours do you need for muscle growth?

Spending your whole day in the gym isn’t necessary to build muscle. Weight training for 20 to 30 minutes, 2 to 3 times a week is enough to see results. You should try to target all your major muscle groups at least twice throughout your weekly workouts.

How much sleep do I need for growth?

National Sleep Foundation guidelines¹ advise that healthy adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. People over 65 should also get 7 to 8 hours per night.

How much sleep do I need bodybuilding?

8-hours is ideal, while 9-10 hours is even better. Remember, you can use mid-day naps to boost your overall sleeping time and that may actually be more beneficial than getting all of your sleep overnight.

How much sleep is too much?

The “right” amount of sleep proves somewhat individual as some people will feel great on seven hours and others may need a little longer. However, in most studies and for most experts, over nine hours is considered an excessive or long amount of sleep for adults.

Do naps count towards hours sleep?

If you nap in the morning, the sleep consists primarily of light NREM (and possibly REM) sleep. In contrast, napping later in the evening, as your sleep drive increases, will comprise more deep sleep. This, in turn, may disrupt your ability to fall asleep at night. Therefore, napping late in the day is discouraged.

Does sleeping late affect gains?

Reason why others seem to progress much faster than you are while you just aren't seeing the results you were hoping for and despite putting in the work. The findings of a 2010 study by the American

Is 6 hours of sleep enough to build muscle?

6 hours sleep may be sufficient for some muscle growth but you may find your gains come more quickly by aiming for between 7 and 9 hours sleep each night. Most people average around 7.5 but experiment a little if you’re able and find the optimal sleeping pattern for you.

Do your muscles grow when you sleep?

Deep Sleep and Muscle Growth



Muscle repair and growth occur during deep sleep (REM sleep) due to the natural release of growth hormone. Research shows that 70% of the growth hormone humans release occurs during deep sleep, and the more deep sleep you get, the more growth hormone you produce.

Does muscle only repair during sleep?

Everyone’s muscles repair during sleep, but the way they repair depends on how you’re working out. “If an individual is engaged in heavy resistance training, the muscles fibers will suffer acute damage, and the body will response by rebuilding those muscle fibers stronger and larger,” says Monaco.

How much sleep do I need bodybuilding?

8-hours is ideal, while 9-10 hours is even better. Remember, you can use mid-day naps to boost your overall sleeping time and that may actually be more beneficial than getting all of your sleep overnight.

Do naps count towards hours sleep?

If you nap in the morning, the sleep consists primarily of light NREM (and possibly REM) sleep. In contrast, napping later in the evening, as your sleep drive increases, will comprise more deep sleep. This, in turn, may disrupt your ability to fall asleep at night. Therefore, napping late in the day is discouraged.

What stage of sleep do muscles repair?

During deep sleep, the body repairs muscles and tissues, stimulates growth and boosts immune function. You won’t experience any eye movement or muscle activity during these stages. Sleep talking and night terrors occur during stages 3 and 4. Sleepwalking also occurs in deep sleep .