I’m sure we all have heard of how essential protein is for muscle growth.

And how

It’s impossible to build muscle without it.

But have we all heard of how a 4 to 5 hours of sleep can delay or even prevent muscle growth?

Turns out sleep is just as important as protein when it comes to building muscle. Sleep helps repair muscles after a hard, sweaty day at the gym.

Another reason why sleep is essential for muscle growth, is that sleep boost’s performance. Imagine working out feeling sleepy. How bad would your performance at the gym be?

HERE ARE 9 TIPS TO BUILD MUSCLE AS YOU SLEEP

1. Keep Your Bedroom Dark

Turning off all your electronics and any decorative lights in your bedroom is the first step to building muscle as you sleep.

You want to make sure that when you lay down on your bed you go straight to la-la land (sleep).

  • Pull curtains to block any light that might brighten up your bedroom.

2. Avoid Looking At Screens

Avoid using any electronic gadgets, such as your smartphone at least 30 minutes before going to bed.

As little habits like checking emails can psychologically keep our minds engaged, which may keep you up all night.

If you are addicted to your smartphone, I recommend you keep it outside of your bedroom (you can even leave it in the living room). Other options include setting your phone on night mode, this will block any notifications that can disturb you in your sleep or simply turn your phone off.

3. Avoid Drinking Caffeine

I have to confess, at times I’m often tempted to drink a cup of coffee along with a cookie or two, which I hate because it always keeps me up late at night.

By the way…

In 2013, Journal of Clinical Sleep Medicine found out that,

Caffeine ingested 6 hours before bed

  • Reduced total sleep time by 41 minutes

However

Caffeine ingested 3 hours before bed

  • Reduced total sleep time by 63 minutes

4. Eat A Protein Heavy Meal Before Bed

Several studies have found that having a pre-bedtime protein snack can actually benefit your training and physique goals.

This is because, as you sleep protein turns into the Amino acids that you need to build and repair muscle.

HERE ARE SOME SNACKS RICH IN PROTEIN

  • Turkey roll-up
  • Tuna
  • Avocado and chicken salad
  • Pumpkin seeds

5. Go To Sleep Earlier

Get a full night sleep.

Just like protein, sleep is key to muscle growth.

Experts recommend you aim to get roughly 7-9 hours of good sleep each night, in order to get the best out of your training.

6. …And Deeply

More sleep means more muscle.

In order to build serious muscle, you need a serious amount of sleep.

In fact, a seven or less hours of sleep can actually shrink your muscles.

To back this up

An article from SHAPE actually found that the biggest spiking growth hormone occurs around a hundred minutes after you fall asleep.

  • Even just one late night up can put all your hard work and sweat at the gym to waste.

7. Avoid Sleeping Pills

I have to say…

Sleeping pills are the best hack to quality and longer sleep, but I advise you avoid them.

They may do wonders in the beginning, but eventually lead to sleep disorders and disturbed sleep patterns if used too often.

8. Read For 6 Minutes

Instead of wasting money on poison like sleeping pills, why not buy something that will benefit you in the long run, like a book on finance (e.g Rich Dad Poor Dad).

Not only are you gonna build yourself up, learn a thing or two, but a new study just found that reading for just 6 minutes before going to bed can actually reduce stress by up to 68 percent, which puts your mind at ease and makes it ten times easier to fall asleep.

9. Last But Not Least, Workout Consistently

I know this article is about making gains as you sleep, but let’s be real.

Avoiding sleeping pills and eating a protein heavy meal before going to bed every night won’t get you a six pack or big biceps unless if you workout.

CONCLUSION

Mom was right! Sleep does make you grow big and strong!

And getting enough of it not only increases muscle mass, but also repairs them and recharges and prepares the body for your next workout.

In short; get enough sleep, eat more protein and stay consistent with your training.

If you’re reading this during bedtime, GO TO SLEEP!!!

Don’t even share or leave a comment below.

But… If you’re not reading this during bedtime, then leave a comment.

What do you think? Did I miss any tip(s)?