How to Fix Your Sleep and Unlock Muscle Growth

How to Build Muscle in Your Sleep
Our workout plans and recipe cookbook ➡️ https://www.buffdudes.us/

Avoid screens before bed.
The blue light emitted by screens suppresses melatonin production, your body's natural sleep hormone. This can make it harder to fall asleep and disrupt sleep quality.

No alcohol
While alcohol might initially make you feel drowsy, it disrupts your sleep cycle later in the night, leading to poorer quality sleep and less muscle recovery.

Sauna / Hot Bath / Hot Shower
The temporary increase in body temperature, followed by a cooling-down period, mimics the natural temperature drop experienced as you fall asleep. This can promote deeper and more restful sleep.

Exercise / Physical Activity sometime earlier in the day (not right before bed)
Regular exercise is fantastic for overall health and indirectly improves sleep. However, exercising too close to bedtime raises core temperature and adrenaline, making it harder to wind down.

Routine! (Reading, hygiene, moisturizer)
A consistent bedtime routine signals to your body that it's time to relax and prepare for sleep. Relaxing activities like reading or your hygiene routine can help you feel calmer and ease into sleep mode. For me, my cleansing routine lets me know it's time to begin to wind down and my routine is something I've been really strict with for over 2 years now. In fact, it's a whole other video we could cover and let me know in the comments if you'd like to see it one day. Skin care routine is really important seeing as skin is the largest organ on our body. Well, largest for most people. It's the second largest for a buff dude.

No caffeine after 3 pm
Caffeine is a stimulant that stays in your system for several hours. Consuming it too late in the day can interfere with falling asleep and sleep quality.

Phone in other room:
Too tempting. Especially if you wake up and can't sleep. And first thing in morning temptation is to start your day with technology or social media. Big no no.

Nutrition:
Eat enough protein throughout the day: Ensure you consistently hit your protein intake goals for optimal muscle repair and growth.

Have a protein-rich snack before bed: Casein protein (found in dairy like cottage cheese) or a casein supplement can slow amino acid-release, fueling muscle recovery overnight.
Consider a magnesium supplement: Magnesium may help improve sleep quality and relaxation.

Environment:
Cool, dark room: The ideal sleeping temperature is around 60-67°F (15-19°C). Darkness promotes the production of melatonin, a key sleep hormone.

Reduce noise: Use a white noise machine or earplugs to block out disruptive sounds.
Comfortable bedding: Invest in the right pillows, mattress, and sheets to optimize your comfort level. I like to make my bed, so getting into a clean, well-made bed is part of my nightly ritual. It makes me feel good.

Other Ideas:
Meditation or stretching and mobility exercises: This can promote relaxation and ease any muscle tension. It can also help calm your mind and reduce pre-bedtime anxiety. Stress reduction is crucial for sleep and overall muscle recovery! Be sure your video discusses managing stress throughout the day and before bed.

#sleep #fitness #health