How Important is Sleep for Building Muscle?

How Important is Sleep for Building Muscle?


You go to the gym and do the most awesome
bestest workout possible, meal prep all your bland broccoli and chicken breast, and take
all the overpriced supplements you found on a fitness Instagram, yet even though you seem
to be doing everything right, your buddy, who started getting in shape about the same
time as you, is still getting better results. And he or she does the same workouts but hardly
meal preps while eating the occasional pizza and ice cream, and the only supplement he’s
taken is a protein shake he found on sale in the bargain bin. So how is this possible? Well, what you didn’t realize is that your
friend is doing better at the number one most important thing outside of exercising than
you are. While you’re binge-watching on the new hot
TV series, or playing your favorite videogame for hours, or even just staying up doing…
whatever you might be doing on the internet, your buddy is hard at work… sleeping. If you’re the nocturnal type that gets hardly
any sleep with the occasional 8 hour sleep, chances are you’re holding yourself back
from getting the best results possible. We already know how important sleep is just
for the sake of survival, after all, all animals have to sleep some time. When it comes to increasing your gains, sleeping
is pretty darn important. Let’s start off with the most obvious effect
of not sleeping enough, and that’s the negative impact on performance. If you ever go to the gym feeling tired and
sleepy, chances are you won’t be doing half as much work as you normally would. Studies on sleep found that subjects chronically
lacking sleep had significantly slower reaction times on the psychomotor vigilance test. Slower alertness means both lower mental and
motor capacity. Plus, studies found sleep deprivation increases
the amount of mistakes people make, leading to a possible increase in injuries. And we all know, if you’re hurt, you ain’t
working out to begin with. As far as actual performance, sleep deprivation
doesn’t really affect your peak capabilities, meaning you still can push heavy weights or
perform at a high intensity, but… you’ll get tired quicker. Researchers believe this is because when sleep
deprived, people tend to have trouble metabolizing glucose. Since glucose is important for energy, not
being able to break glucose down means your energy levels will be breaking down instead. Outside of performance, sleep plays the ever
crucial role of balancing hormones. When we sleep, your body releases high amounts
of anabolic hormones such as testosterone and IGF-1. You’ve probably heard of testosterone before
and its close relationship with building muscle. When sleep is disrupted, however, especially
when disrupting the first cycle of REM sleep, the release of these ever-important hormones
take much longer. This can disrupt the body’s ability to repair
and build muscle during sleep, and even worse, a study found that subjects suffering from
sleep apnea had lower levels of overall testosterone. A combination that for sure will reduce your
gainz. And the effect on hormones doesn’t stop
there. One thing that sleep is also good for is bringing
down the levels of muscle-“breaking” hormones, aka catabolism. Cortisol, the main culprit of these hormones,
remain elevated whenever you don’t get a good night’s rest. And the tricky thing about this is that the
time you sleep matters, too. Even if you’re getting the proper amount
of sleep, studies have found that people sleeping in the daytime were not able to bring down
cortisol levels as much as people sleeping regular hours of the night. This is because there is a connection between
cortisol secretion and the natural clock in which your body operates on known as the circadian
rhythm. You night owls might be losing more muscle
mass than your early sleeping counterparts cause your cortisol levels are shot. And even if you’re not shooting for gains
but let’s say you’re trying to lose weight instead, sleeping doesn’t necessarily help
you lose more weight, but it does help you lose the right type of weight. When compared to people that slept 5 and a
half hours per night, people that slept 8 hours per night lost the same amount of weight,
but they lost 55% more fat while preserving 60% more muscle. It’s almost like you’re… sleeping your fat
away. Not to mention that multitude of studies have
shown lack of sleep increased levels of the appetite-raising hormone ghrelin while decreasing
leptin, the hormone responsible for making you feel full. So less sleep can equal to more eating, and
a bigger belly. So moral of the story is, don’t mess with
sleep. Get your sleep, and get enough of it. Heck, if you’re watching this right now at
1 in the morning, turn off your phone, your computer, whatever, don’t even bother liking,
sharing, nor subscribing. Just go to sleep! Now! Let your dreams be dreams… Good night.

100 thoughts on “How Important is Sleep for Building Muscle?

  • May 1, 2019 at 7:46 pm
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    The rock sleeps 5h per night

    Reply
  • May 19, 2019 at 4:43 pm
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    Thanks a lot for all the enlightenment !

    Reply
  • June 8, 2019 at 4:04 am
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    Me: goes to sleep

    1 hour later

    gets sleep paralysis

    Reply
  • June 9, 2019 at 7:38 am
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    As an orthopedic surgeon , dad and amateur lifter I find this offensive 😉

    Great channel! Thank you for your time and effort 🙂

    Reply
  • June 12, 2019 at 10:44 pm
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    Sleep is for the weak.

    Reply
  • June 15, 2019 at 12:48 am
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    Well this sucks. I have trouble sleeping most nights, I've tried everything to get better sleep but nothing works. I try to work out when I can but it sucks that the reason I can't have the muscle I want is something I have no control over. I have trouble staying asleep I wake up multiple times at night. Sometimes I have trouble even going to sleep, I've tried to work with it but it is so hard and I have trouble staying motivated. This really sucks 😢

    Reply
  • June 28, 2019 at 2:06 am
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    Can I sleep after 12 hours of working out or do you need to sleep quickly after workout?

    Reply
  • June 30, 2019 at 5:11 am
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    No homeworks should be a law.

    Reply
  • July 6, 2019 at 10:22 am
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    I go to bed At 11 p.m and wake up At 7-7:30

    Reply
  • July 7, 2019 at 4:35 am
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    Watching at 5:35am.

    Reply
  • July 8, 2019 at 5:20 am
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    Better genetics?
    Oh sleep.

    Reply
  • July 9, 2019 at 6:04 am
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    Good night mate. It’s 12 10 pm. And I won’t forget to cold shower as well

    Reply
  • July 9, 2019 at 5:44 pm
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    cries in insomnia

    Reply
  • July 9, 2019 at 10:12 pm
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    I went to sleep at 7am and woke up at 3pm. Is this ok for muscle building since im still getting sleep

    Reply
  • July 9, 2019 at 10:13 pm
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    I'd love to but I CAN'T FKING SLEEP !!!
    Barely 3h-4h30 per night.

    Reply
  • July 10, 2019 at 1:51 am
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    I'd like to sleep longer than 5 hours but my body just gets up after 5, is it because I'm young and might not require as much sleep as people older than me ?

    Reply
  • July 10, 2019 at 11:54 am
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    Jokes on you, I get 4 hours of sleep a night. 🙃

    Reply
  • July 10, 2019 at 1:41 pm
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    So is 6 hrs sleep enough ?

    Reply
  • July 10, 2019 at 2:11 pm
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    Shit.

    Reply
  • July 10, 2019 at 10:19 pm
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    sleep counts a lot yeah but genes do too. i know it was just an example but so do genes count

    Reply
  • July 11, 2019 at 12:32 am
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    Unfortunately my job requires me to stay awake at night 🙁

    Single parent sacrifices

    Reply
  • July 11, 2019 at 2:35 am
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    What if i go to bed just before 12 and get up at 6, then go back to sleep for 2 hours to get my 8?
    Does that impact it or should i go do something at 6am instead

    Reply
  • July 11, 2019 at 7:19 am
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    4:16 First ever Youtuber i’ve heard say that. Respect for caring for us viewers to get to where we want. I’ve subscribed to the right channel

    Reply
  • July 11, 2019 at 8:18 am
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    I work graveyard. 🙁

    Reply
  • July 11, 2019 at 8:22 am
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    Literally watching this at 1am…

    Reply
  • July 11, 2019 at 9:04 am
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    Watching this at 4 a.m.

    Reply
  • July 11, 2019 at 10:25 am
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    Another "It depends" I guess

    Reply
  • July 11, 2019 at 1:16 pm
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    arnold sleep 6 hours a day

    Reply
  • July 11, 2019 at 1:30 pm
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    doesn't matter how much protein intake, no matter how much water, how good the diet, no matter nitrogen balance. Sleep is KING! you ain't sleeping, don't exercise

    Reply
  • July 11, 2019 at 5:49 pm
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    I play a lot of basketball and eat healthy but I do play video games really late at night till 2:AM

    Reply
  • July 11, 2019 at 5:57 pm
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    Watching a video on sleep at 4 am. Ironic

    Reply
  • July 11, 2019 at 7:05 pm
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    OR THE PROBLEM IS IN U AND U ALWAYSE SEE URSELF SMALL

    Reply
  • July 11, 2019 at 10:10 pm
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    Very convincing

    Reply
  • July 11, 2019 at 10:18 pm
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    Make language in Germany Son of bitch

    Reply
  • July 11, 2019 at 10:27 pm
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    Really? This video don't have subtitles in Spanish? Porfa 🙁 ponle subtitulos

    Reply
  • July 11, 2019 at 10:44 pm
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    Watching this at 2 AM. Eating Apricots and going to work tomorrow. Also I finished my game of Fortnut- " What am I even doing with my life ?" I've been sitting to 2 Am for 3 years, btw… :d

    Reply
  • July 11, 2019 at 10:55 pm
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    Watching this at 4:35 am

    Reply
  • July 12, 2019 at 8:30 am
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    I'm watching this at 3:30am

    🙂

    Reply
  • July 12, 2019 at 8:50 am
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    Stop watching when he said bestest

    Reply
  • July 12, 2019 at 11:39 am
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    0:28
    I have come to bargain

    Reply
  • July 12, 2019 at 12:25 pm
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    I sleep about 10 hours a day is that good or am I "Oversleeping"

    Reply
  • July 12, 2019 at 5:17 pm
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    The problem isnt going to sleep, its falling asleep, it takes me so long so thats the problem damn

    Reply
  • July 12, 2019 at 6:14 pm
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    Is it fine if you sleep really late but then wake up late.

    Reply
  • July 12, 2019 at 6:44 pm
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    How do I sleep longer???

    Reply
  • July 13, 2019 at 12:44 am
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    2:43 am maybe i should sleep hahah good night guys

    Reply
  • July 13, 2019 at 1:23 am
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    Fuck I go to bed at like 4am and go to gym 6 times a week 😂 I wake up at 1pm tho so it that okay?

    Reply
  • July 13, 2019 at 5:31 am
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    I sleep 12 hrs, I’m ripped

    Reply
  • July 13, 2019 at 3:43 pm
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    Our school never thought us about this😠😠

    Reply
  • July 13, 2019 at 4:24 pm
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    Well, I get my 8 hours if I get up at 2 pm?

    Reply
  • July 13, 2019 at 4:32 pm
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    I went to bed and commented the next morning 😂

    Reply
  • July 13, 2019 at 4:54 pm
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    How much is enough sleep tho

    Reply
  • July 13, 2019 at 8:45 pm
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    As an insomniac, not very

    Reply
  • July 13, 2019 at 9:10 pm
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    I got it!!!
    That why we have math lesson

    Reply
  • July 13, 2019 at 11:23 pm
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    welp…..shit

    Reply
  • July 14, 2019 at 12:36 am
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    how did youtube know i needed this?

    Reply
  • July 14, 2019 at 1:33 am
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    Is it bad if I go to sleep at 5am and wake up at 4pm? I mean I do get good hours of sleep just that it might be bad sleeping all day instead of sleeping at the night or doesn't that matter?

    Reply
  • July 14, 2019 at 5:10 am
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    what if you sleep 5h in night and +2-3h in motning ??

    Reply
  • July 14, 2019 at 8:41 am
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    R.I.P student athlete

    Reply
  • July 14, 2019 at 8:56 am
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    6 hours or less sleeps shrinks your TESTICALS true fact. HEALTH IS YOUR WEALTH

    Reply
  • July 14, 2019 at 11:50 am
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    Moral of the story we dont produce the same amout of hormones, and eating is invidual, sleep is great for repair ur muscles o.o

    Reply
  • July 15, 2019 at 4:13 am
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    The fact that at the end he was more concerned about us getting sleep than the video getting attention is the best part

    Reply
  • July 15, 2019 at 4:14 am
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    Tough being a gamer and lifter.
    I get maybe 6-7hrs of sleep (usually nap 30mn-1hr)

    Reply
  • July 15, 2019 at 6:13 am
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    Wow…i was watching this at 1:13 in the morning….im goin to sleep

    Reply
  • July 15, 2019 at 6:25 am
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    I will be a beast after this! Raaaaaaaaaawwwwwwgggghhhh

    Reply
  • July 15, 2019 at 6:41 am
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    Fuck,i am watching this at 1 am. Good ni8 guys😴

    Reply
  • July 15, 2019 at 6:54 am
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    I'm watching this at 3 am

    Reply
  • July 15, 2019 at 8:35 am
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    Thats why I sleep 12 hours a day.

    Reply
  • July 15, 2019 at 10:35 am
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    Three take it or leave it

    Reply
  • July 15, 2019 at 10:37 am
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    If I get more than 5 hours of sleep my highschool might file a lawsuit against me

    Reply
  • July 15, 2019 at 10:43 am
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    I sleep at 3/4am

    Reply
  • July 16, 2019 at 12:57 am
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    Oh wow! I haven't slept since mankind created me.

    -god 😶

    Reply
  • July 16, 2019 at 4:22 am
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    If you’re watching this in the middle of the night just go and sleep and don’t like or subscribe

    Humble beings…

    Reply
  • July 16, 2019 at 9:17 am
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    Worked out Yesterday and im still awake, hmm

    Reply
  • July 16, 2019 at 3:59 pm
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    Is it ok that i go to bed late but sleep in a while. For example Fall asleep at 1 wake up at Ten ish

    Reply
  • July 16, 2019 at 11:34 pm
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    damn so batman must be anorexic at this point.

    Reply
  • July 16, 2019 at 11:42 pm
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    I sleep late but when I fall asleep I sleep for like 12hrs

    Reply
  • July 17, 2019 at 1:00 pm
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    0:32 Gentics

    Reply
  • July 18, 2019 at 2:37 am
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    Don't know why when he said goodnight I fell asleep

    Reply
  • July 18, 2019 at 8:25 am
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    Bullshit

    Reply
  • July 18, 2019 at 8:55 am
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    Shit I’m in the army and this is hard to do bc I wake up at 545 every morning and get off at 5 everyday leaving me with full gyms and I go at 7 when it starts to die down only 2 hours to workout plus I like to game it so most of the time I fall asleep at 11 or 12

    Reply
  • July 20, 2019 at 7:18 pm
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    Arnold sleep 6 hours per day
    It’s been a year I have been doing that if I sleep more Ill get tired

    Reply
  • July 20, 2019 at 10:18 pm
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    I can say from personal experience that what this video says about it affecting you performance for a long workout to be correct.
    When I went into the gym after only 3-4 hours of sleep I was still able to lift heavy weight, but when we went onto the actual high intensity workout by round 5 I couldn't even complete it because I guess I wasn't able to break down glucose.

    Reply
  • July 21, 2019 at 12:03 am
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    its 1:03 am

    Reply
  • July 21, 2019 at 11:57 am
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    explains how spiderman slept like a baby after got magically bitten, and became the strong spiderman he is

    Reply
  • July 21, 2019 at 1:31 pm
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    Watching this after jogging at 6am

    Reply
  • July 23, 2019 at 7:54 pm
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    Lol i am watching this in 23:00

    Reply
  • July 24, 2019 at 8:38 pm
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    What happens if you are jet lag and workout and get 5 hours of sleep, how does your body respond to that?

    Reply
  • July 28, 2019 at 2:14 pm
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    The answer : It is super very important. Just saved you watching the video. You are welcome 🙂

    Reply
  • July 30, 2019 at 11:28 pm
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    He Tren'd harder.

    Reply
  • August 3, 2019 at 10:33 am
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    OK gn

    Reply
  • August 4, 2019 at 7:36 am
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    I was watch ik ng this at 1am he guessed it

    Reply
  • August 5, 2019 at 11:35 pm
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    We can do 2 sleep a day

    Reply
  • August 6, 2019 at 8:30 pm
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    Sorry did all 3 got good sleep thou thank u for the entertaining entertainment. 😊☺😛

    Reply
  • August 7, 2019 at 2:00 am
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    I've been eating better, exercising and trying to sleep enough. Sleep is probably the hardest part of the equation after the nutrition.

    Reply
  • August 8, 2019 at 4:08 am
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    Here's some motivation: Workout and nutrition can sometimes drain your pocket
    But sleep is one of the only factors in weight loss that is AlWAYS free 🙂
    There's no "sleep on a budget"

    Reply
  • August 8, 2019 at 9:28 pm
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    You don't lose fat when you sleep, very common misconception. All that happens when you sleep a good amount of time is your body doesn't bloat in the morning. You didn't actually lose the fat, also if you lose fat you don't save muscle either. If you ever lose fat you are also losing LBM (Lean Body Muscle), they go hand in hand.

    Reply
  • August 9, 2019 at 10:04 pm
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    Even if I sleep late I still wake up at the same time around liek 8:am help

    Reply
  • August 13, 2019 at 2:12 am
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    What if i'm 4 in the morning

    Reply
  • August 13, 2019 at 3:39 pm
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    I am curious of one thing, i only slept for 3 hours yesterday and felt pretty sleepy for the entire day today, did i perhaps lose a bit of muscle mass because of that one bad night sleep?

    Reply

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