mind pump male fitness myths

6 Ways to Optimize Sleep for Faster Muscle Gain and Fat Loss | Mind Pump

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Key Takeaways

  • Sleep is crucial: It rebuilds and repairs your body
  • In one study, one group slept 5.5 hours while another slept 8.5 hours, the results? 
    • “The five and a half hour sleepers had 60% less muscle mass at the end of the study. Those who sleep eight and a half hours…had 40% more muscle mass” Sal Di Stefano
  • One night of poor sleep lowers testosterone in men and raises inflammatio
  • Just like you’re serious about your workout, you need to be serious about your sleep
  •  6 Ways to Optimize Sleep for Faster Muscle Gain & Fat Loss
    • 1) Get sunlight during the day
    • 2) Turn off or dramatically reduce the lights 2 hours before bed
    • 3) Stop eating 2 hours before bed
    • 4) Sleep in a cool room
    • 5) Have a room that is pitch black
    • 6) Go to bed and wake up at the same time every day

Intro

The Importance of Sleep

  • Sleep is crucial: It rebuilds and repairs your body
  • Humans are pretty good at being able to function with little sleep in the short-term, but in the long-term it can cause major health issues
  • Teenage girls require the most amount of sleep for optimal health
  • One study put people on a diet and let one group get 6 hours of sleep while another got 8 hours of sleep, the results? 
    • The group that got only 6 hours of sleep lost twice as much muscle and half as much fat as the other group
  • When you start getting more sleep, you’ll notice that you have more strength, less inflammation, and better cognitive performance
  • Sleep-deprived dieters often feel hungrier 
  • In one study, one group slept 5.5 hours while another slept 8.5 hours, the results? 
    • “The five and a half hour sleepers had 60% less muscle mass at the end of the study. Those who sleep eight and a half hours…had 40% more muscle mass” Sal Di Stefano
  • Just one night of poor sleep lowers testosterone in men and raises inflammation
  • Sleep makes people incredibly vulnerable to predators and attacks from other people, but the fact that evolution couldn’t find a way to get rid of it means it’s extremely important
  • Just like you’re serious about your workout, you need to be serious about your sleep

 6 Ways to Optimize Sleep for Faster Muscle Gain & Fat Loss

  • 1) Get sunlight during the day
    • Your body has a circadian rhythm, getting light during the day tells it that it’s time to wake up while lack of light tells it it’s time to go to sleep
      • Try to get an hour of sunlight every day (talk a walk in the park, work outside, etc.)
    • If you work in an office, try to get light from your window or go outside during lunch
    • “Getting sunlight during the day has been shown to have a pretty significant impact on your ability to sleep” Sal Di Stefano
  • 2) Turn off or dramatically reduce the lights 2 hours before bed
    • Indoor lights trick your brain into thinking the sun is still up and tries to keep you awake
    • You want to start reducing the lights around you about 2 hours before going to bed
    • Using blue-light blocking glasses increases melatonin production and it improves the deep REM stages of sleep
  • 3) Stop eating 2 hours before bed
    • When you eat before going to bed, it keeps your digestive system up and makes it harder to go to sleep
    • If you must eat before bed, don’t overstuff yourself and try to eat something healthy
  • 4) Sleep in a cool room
    • Turn on a fan, AC, or sleep with fewer clothes
    • Sleeping in colder temperature helps improve your quality of sleep
    • Use the ChiliPad device (Use code PODCASTNOTES25 for 25% Off a ChiliPad or PODCASTNOTES15 for 15% off an OOLER)
  • 5) Have a room that is pitch black
    • This means no TV or phone light
    • Get black-out curtains
    • “You want it totally, totally black” – Sal Di Stefano
  • 6) Go to bed and wake up at the same time every day
    • Some people go to sleep and wake up at different times during the week versus the weekend, but you want to try to go to sleep and wake up around the same time every day
    • If you want to reset your sleep schedule after a lot of traveling, get into an infrared sauna before going to sleep
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Notes By Alex Wiec

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