October 18, 2019 3 min read

Did you know the most important mass building ingredients known to man is free?

That’s right…FREE!

What is it?

It’s called sleep and it’s our body’s natural way of repairing the damage we do to ourselves, and sleep experts suggest the optimal amount we should get per night ranges from 6.5 to 8 hours depending on the person.  

How important is sleep?

If you’ve ever tried to power through a workout after a night of tossing and turning then you know exactly how hard it can be to throw around a bunch of weight, and for good reason…

That’s because a lot happens when you sleep, including the natural release of growth hormone which is essential to muscle recovery and repair.

But it’s deeper than ‘gains’…

One study tracked the sleep patterns of a group of people and found that the sleep-deprived group lost 60% more muscle mass and 55% less fat than the group that got adequate sleep.

You can read more about that here. 

There are two main phases of sleep:

  1. REM (rapid eye movement) accounts for up to 25% of your total sleep and provides the energy to support your brain while you’re awake.
  2. Non-REM accounts for about 40% of total sleep time and is the phase in which growth hormone is released which is essential for muscle recovery and growth.  

And our bodies naturally produce chemicals to regulate sleep.

One is called Seratonin and the other is called GABA.

GABA calms your body and mind and plays a significant role in regulating stress, balancing your mood, and boosting your sleep.

Low GABA production can be caused by lack of sleep, poor nutrition, and other environmental stressors and it can result in anxiety, chronic, stress, depression, concentration and memory problems, muscle pains and headaches, and even insomnia.  

But there’s more…

Chronic sleep loss has been associated with everything from obesity to type 2 diabetes and more… 

…and it happens quick.

Just 5 consecutive nights of reduced sleep (5 hours) has been associated with significant weight gain in otherwise healthy people. You can read about that here.

Unfortunately, the first thing many people do is call the doctor for a sleep prescription, but as we all know the list of side effects for many prescriptions is long and dangerous. You can read more about the latest warnings on the dangers of prescription sleep meds on the FDA website here. 

The good news is there’s a better (and much easier) way that doesn’t require a prescription.

In fact, just a couple of small adjustments to your nightly routine could be all you need to get a good nights sleep.  

Here’s what you can do to optimize your sleep:

  • Keep a consistent sleep schedule
  • No stimulants or training 4-6 hours before bed.
  • Shut down the TV and social media 1 hour before going to sleep.
  • Aim for 6.5 to 8 hours of sleep per night.

There’s no doubt that a lot of us lead busy-AF lifestyles, but you shouldn’t let that get in the way of all the hard work you do to reach your goals.

If you try all of the tips listed above and you still have trouble falling asleep, we’ve got your back…

Best part?

It’s not addictive and it doesn’t require a prescription…you can learn more about it here.