Do you enjoy working out and staying fit? Are you trying to build muscle and perhaps hit a wall? Maybe you are a hard gainer and need an extra edge to build some muscle? You might not realize it but sleep can help you build muscle if you do it the right way.
There are some things you can do to prime your body for an anabolic night’s sleep.
Wake Up
Make sure you wake up early to get your body clock aligned with natural circadian rhythms. This will promote a deep muscle building sleep.
Workout Early
Studies show that the earlier you hit the gym the more reparative deep and longer sleep you’ll get.
Coffee
Yep, that’s right coffee. If you drink some java in the morning your cortisol levels will be spiked. Then, your body produces less cortisol at night which in turn forces it to produce melatonin. Melatonin is a natural sleep aid.
Caffeine Cut Off
Don’t use caffeine past 3 p.m.
Close The Screen
About two hours before bedtime you should not have any electronic screens around, especially those that give off blue light. This helps to balance your cortisol and melatonin levels.
Keep Cool
You want to sleep in a room that is no more than 68 degrees Fahrenheit. If your body is too warm it can’t get into an anabolic sleep.
Nightly Protein Shake
For your nighttime protein shake make sure you are using casein protein, banana, and 2oz of tart cherry juice.
A Bath
Taking a nice bath you get a better night’s sleep according to recent research studies. A 20-30 minute warm bath with lavender bath salt about an hour and a half before bedtime with help with thermoregulation, therefore allowing for a deeper sleep.
*Special thanks to Alain Gonzalez and Joe Logalbo
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