Sleep and Recovery: Muscle Is Built in Bed
Training is the stimulus for growth, but real repair and growth happen during rest, and especially during sleep. In deep sleep, growth hormone release increases and the body gets a chance to repair its tissues.
How Much Should You Sleep?
For most adults, 7 to 9 hours of sleep a night is recommended. Athletes who train hard usually need the upper end of this range.
What Does Sleep Deprivation Do?
- A drop in strength and focus during training
- Higher hunger hormones and cravings for high-calorie food
- Less fat and more muscle in the weight you lose while dieting
- A higher risk of injury
8 Practical Tips
- A fixed bedtime and wake-up time, even on weekends
- A dark, cool and quiet bedroom
- No caffeine from about 8 hours before bed
- Putting your phone away 30 to 60 minutes before bed
- If you can, avoid heavy training within 2 to 3 hours of bedtime
- A light dinner, not too late
- Getting daylight exposure in the morning
- If you snore heavily or stop breathing during sleep, be sure to see a doctor
Log your sleep in ProGym's health tracking section; your weekly average is shown on the dashboard.
Frequently asked questions
How many hours should athletes sleep?
Most adults are advised to get 7 to 9 hours of sleep a night, and athletes who train hard usually need the upper end of that range.
Does lack of sleep affect muscle building?
Yes. Poor sleep reduces strength and focus, increases hunger and, when dieting, makes you lose more muscle and less fat.
How long before bed should I stop having caffeine?
It's best to stop caffeine about 8 hours before bedtime so it doesn't harm your sleep quality.
How can I improve my sleep quality?
A fixed sleep and wake schedule, a dark and cool room, putting your phone away before bed, a light dinner and morning daylight exposure are all effective.
Workout and nutrition plans matched to your goal and level, free.