How Sleep and Other Activities Help Build Muscle

woman working out with a kettlebell
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The human muscle is a fantastic thing. It can do so much and sometimes more than what it’s capable of. For example, given the right circumstances, a person can lift a car. It happened with Lauren Kornacki when she tried to save her child trapped underneath the car. The muscle can perform outstanding feats that most people don’t know about. This just shows that there’s so much more humans have to learn about the muscle, especially when it comes to its growth.

Muscle Growth

The process of muscle growth is a fascinating one. For example, when people work out and lift weights, they’re causing tiny muscle tears. These tears then trigger the body to rebuild the muscle tissue, making it bigger and stronger. This rebuilding process is known as hypertrophy, and it’s what causes our muscles to grow larger.

There are two types of hypertrophy: myofibrillar and sarcoplasmic. Myofibrillar growth is the type of growth that leads to an increase in muscle size and strength. This kind of growth is most beneficial for athletes and people who want to gain muscle mass.

On the other hand, Sarcoplasmic growth is the type of growth that leads to an increase in muscle endurance. This kind of growth is most beneficial for people who want to improve their cardiovascular health.

However, there is one crucial thing that must happen if you want your muscle to grow, and that is recovery. This recovery happens in your sleep.

Sleep and Muscle Growth

Sleep is a crucial part of the muscle growth process. When you sleep, your body can recover from the muscle damage caused by your workout, and that’s because your body releases human growth hormone (HGH). This recovery allows your muscles to grow and become stronger. Furthermore, this hormone is also responsible for cell regeneration, tissue growth, and muscle growth.

A woman getting a good night's sleep

However, a simple nap can’t give your body the same benefits as a whole night’s sleep. A full night’s sleep allows your body to recover and rebuild damaged muscle tissue fully. This is why getting a good night’s sleep is vital if you want to see results from your workout.

Here are a few tips if you’re struggling to get some sleep.

Cooldown Your Room

Most people don’t realize how important it is to cool down their room before sleep. The ideal temperature for sleeping is between 60-67 degrees Fahrenheit. However, don’t make your room too cold. A room that’s too cold can make it harder to sleep.

Get Some Exercise

Exercise can help you sleep better at night. However, it’s crucial to exercise at the right time. If you exercise too close to bedtime, it can make it harder to sleep. Therefore, it’s best to exercise in the morning or afternoon.

Avoid Caffeine

Caffeine is a stimulant that can make it harder to sleep. It’s best to avoid caffeine 6 hours before bedtime.

However, sleeping isn’t the only activity that can help you recover from muscle tears. Eating is also essential, and you need the proper diet for it.

Proper Diet

When building muscle, your body requires protein. Protein is the building block of muscle and is essential for tissue growth and repair. The best source of protein is animal-based proteins such as beef, chicken, and fish.

Plant-based proteins such as beans, lentils, and quinoa are also excellent protein sources. However, they’re not as complete as animal-based proteins because these kinds of proteins have essential amino acids your body needs for muscle growth. But if you want to lose weight while also gaining some muscle, a milk-based protein concentrate is the best for you. Unlike animal-based and plant-based proteins, these come in powder form. It gives you the benefit of faster digestion and easy absorption of nutrients to help you bulk up quickly.

Also, it’s essential to eat enough calories. If you’re trying to gain muscle mass, you need to consume more calories than you burn. It’s because your body needs extra energy to build new muscle tissue.

The best way to ensure you’re getting enough calories is to track your intake. You can use many apps to do this, such as MyFitnessPal.


Stretching is also essential for muscle growth. It helps lengthen your muscles and improve your range of motion. Static stretching is the best kind of stretching for muscle growth. However, dynamic stretching is also beneficial. Therefore, doing some stretching before and after your workout is a good idea.

Foam rolling is another excellent way to improve your range of motion. It’s a form of self-massage that can help relieve muscle soreness.

Muscle growth doesn’t have to be a complicated process. You can build muscles in no time if you do the right activities correctly. It’ll also help you build it naturally, without the need for any supplements.

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