Sleep Tips for Building Muscle at Night
Maximize Your Sleep
There’s a common belief that people build up muscle while they’re involved in the act of resistance training. In reality, working out tears down your muscle fibers so that they have the opportunity to grow back stronger than before.
The most efficient ways to build that muscle tissue back up are through proper food intake, ample sleep, and a good supplemental plan. Otherwise, stimulating new muscle growth could become a very challenging prospect.
Diet-wise, you’ll need to have a good amount of protein intake. Protein provides your body with the necessary amino acids that are required to grow muscle mass after you’ve damaged them via workout.
Energy, in the form of whole, natural foods, is also needed to help facilitate the growth of lean body mass.
There are also a few other key factors at play that you’ll want to take into mind when configuring your muscle growth plan:
Make sure that you’re hitting your muscle groups as effectively as possible while working out.
Ensure that you’re feeding your body enough of the proper nutrients that are intrinsic to muscle recovery, and later, muscle growth.
Provide yourself with plenty of deep sleep so that your body can regenerate and synthesize all of the nutrients that it took in throughout the day.
On that note, here are some more tips on how to facilitate muscle growth during those all-important nocturnal hours.
Whether you’re coming home from somewhere in the evening, or you’ve been at home all day, one thing’s for sure: You need an unwinding ritual.
Unwinding is probably the most unknown of all of this article’s tips. Most people don’t have a daily ritual when it comes to “letting their hair down” (in a figurative sense, since this applies to bald folks too).
Whatever your regular bedtime is, try to make the beginning of your unwind-time about an hour before then. The first thing you can do is avoid watching or listening to exciting programs or music.
Also, since you want to avoid being in a stressed state, avoid checking your work emails or texts. These can put your mind in more of an alert mode where you’re constantly trying to figure out hypothetical situations and outcomes.
So what should you do? Try putting on some relaxing, slow-paced music, reading a nice book (not horror), or taking a warm bath or shower.
Remember, this is your time, so own it and prevent anything around you from becoming an unwanted distraction. In other words, control your environment or it will control you.
Cheaply made, artificial stimulants put a significant amount of stress on your adrenal glands. Although people ingest these stimulants to feel more invigorated, usually this effect is short-lived. This, in turn, requires that a person needs to take more and more of the stimulant in order to get the desired effect of being “energized.”
Some people ingest stimulants (whether natural or artificial) too close to their bedtimes, which usually interferes with the quality of their sleep.
For instance, a lot of people don’t know that caffeine has a half-life of 5 to 6 hours (or longer depending on your body chemistry). During this period, your central nervous system will be in a much more stimulated state.
Try to avoid stimulants such as coffee and energy drinks too close to your bedtime.
Switch Your Devices Off
Mobile devices are part of modern life, I get it. However, sometimes people can become a little too obsessed with them.
During your unwind period, turn off any and all mobile devices so that you’re not distracted by all of the online media that is out there.
For instance, someone might email or text you something distressing, and that in turn will cascade into a stressed out state.
Also, avoid things like action-packed video games, since these can also get you all “hyped-up,” and this will lead you to having issues with regards to getting to sleep. I know; I’ve been there!
Total Calm & Total Darkness
Make your room your “total comfort space.” What does that entail you ask?
You’ll want to turn all light sources off so that your room is enveloped in total darkness. That includes any light shining from underneath your door, light shining through your windows (blinds or curtains), and electronic devices such as clocks.
It’s much easier for the human brain to reach a state of calmness when its owner is lying in bed surrounded by total darkness.
Korean Red Ginseng
Korean Red Ginseng (KRG) is widely believed to have restorative effects on the body. These are chiefly attributed to its chemical attributes. The particular compound that is thought to play a key role in Korean Red Ginseng’s strengthening of the immune system is galacturonic acid.
Galacturonic acid may strengthen the body’s natural immune response by strengthening the activation of macrophages. This, in turn, increases the activation of natural killer and T cells, which are both involved in boosting the body’s immune response.
For the best Korean red ginseng, try Korea Ginseng Corp’s herbal products and change your life!