4 WAYS TO IMPROVE SLEEP FOR FASTER MUSCLE GAINS

Sleep.

You know you need it…

But for some reason you aren’t getting enough of it…

And if you’re completely honest, you aren’t getting enough sleep because you don’t value it as much as you should…

Think about this with me for a minute.

How many times have you put sleep on the backburner of your life?

How many times have you thought, “Well, I’m going to have to cut back on sleep here, but at least I’ll get my work done…”

Or even worse, “I’m going to lose a little sleep here but at least I’ll get my workout done…”

Or something like that…

So you’re in bed by midnight and up by 5am…

But even when you finally get around to sleeping, you find that your quality of sleep is less than suitable.

Your mind races…

You wake up frequently…

Your sleep habits can be described with three words: scarce, scattered and insufficient…

And men, when I say insufficient, I mean it…

Especially for your muscle building goals…

Lack luster sleep will only cause lack luster performance in the gym, and less than lack luster recovery.

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Time and time again science has shown a direct link between sleep habits and muscle growth…

In a Chinese study involving 10,125 male and female university students, research showed that men who slept for less than 6 hours a night had noticeably less muscle strength than those who slept 7 hours or more…

Oddly enough, the study also noted there wasn’t a significant difference in muscle growth for the women in the group, no matter where they fell on the sleeping length spectrum…

So the science is in, men.

You need sleep if you want to build muscle…

You need higher amounts of it and higher quality of it.

So how do you do it?

Well, that’s why I’m writing this article today…

I want to give you 4 ways to sleep better so that you can build muscle, better.

They’re short, simple, sustainable, and will make your sleep more successful.

Get off your phone

When your night is winding down, one of the worst things you can do is scroll through your phone…

On it you have text messages, social media, personal and work email…

Too much, really…

And simply scrolling through your phone is enough to get your mind racing rather than relaxing, making falling asleep faster, harder.

But this isn’t just personal philosophy…

It’s science…

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The artificial light—particularly blue light—emitted by electronic screens trigger your body to produce more daytime hormones like cortisol…

And as a result, melatonin, your sleep hormone, suffers, not only making falling asleep more challenging but also making your quality of sleep a wishful thought.

A study done at Harvard, revealed that the blue light from your phone will interrupt you from having a quality night’s sleep (REM sleep), which is necessary for growth hormone production in your body.

So, I’m not saying you need to shut your phone off completely…

But you need to before bed…

I recommend keeping off your 30 minutes to an hour before you hit the sack.

Keep it cool

Keep your room temperature cool…

Like the other side of the pillow…

One of the biggest influencers to sleep is thermoregulation.

The warmer you are when you sleep, the more likely your sleep is going to be disrupted… 

Which is why your body actually tries to cool itself off when the late night hours roll around.

You’ve probably noticed this before bed a few times in your life…

When you get tired, you begin to feel a bit cold, don’t you?

That’s because your body is preparing itself to sleep…

It prefers to be a little chilly over a little (or a lot) warm.

And if your body is too warm when you sleep, you’ll begin to sweat, which is your body’s way of saying, “I’m trying to cool down here!”

Your body temperature is crucial for sleep quality.

So keep it cool in the bedroom and you’ll drastically improve the length and quality of your sleep patterns.

Kick bad habits

Do you have a bad habit in the bedroom?

Not sure?

Here’s how to tell…

What do you do in your bedroom throughout the day?

Work?

Watch television?

Read?

Eat? (Get a grip man. Eat in the kitchen.)

No matter what activities you do in the bedroom, you want to cut out as many activities besides sleeping as you can…

Why?

Because your body is always looking for environmental repetition.

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Have you heard of Myelin? 

It’s a sheath-like material that forms an insulating and protective coating around nerve fibers, enabling them to quickly conduct impulses between the brain and the body.

Myelin grows when action is repeated. It helps create muscle memory.

Which is why you want to train your mind to know that when you walk into the bedroom, it’s time to sleep.

Here’s an example for you…

Say you spend 3-5 hours a day propped up in bed, working on your laptop…

When 10 pm rolls around and you decide it’s time get to bed, do you know what your body is going to want to do?

It’s going to want to work because your mind has associated your bedroom with your work-space…

Not your sleep-space.

So kick all of the sleep disrupting habits out of your bedroom and into another room of your house…

Enjoy Sleep Tea

Of the other tips on this list to sleep better and as a result, build better muscle, this is the one that I can confidently say most of you aren’t doing (but should be doing)…

Drink a cup of Golden Milk Tea, or what I like to call Sleep Tea, before bed.

This particular tea supports successful sleep habits every night, which will keep you feeling great each morning…

And speaking practically rather than biologically for a moment, waking up from a good quality night of sleep will help you to build muscle because, well, you’ll have more energy in the gym.

Sleep Tea is loaded with Turmeric, Reishi Mushroom, and Lemon Balm (among other superfoods), all of which have proven to be advantageous ingredients to healthy sleep.

They support relaxation and recovery while you sleep…

And also, help you to feel rejuvenated in the morning when you wake.

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If you’re skeptical about the taste of tea, I want to tell you that taste isn’t a factor when it comes to Sleep Tea.

It’s a sweet and creamy milk tea that acts well to sooth your stomach before bed…

You could even make it a nighttime ritual to enjoy a cup of this tea with your wife to wind down from the day together…

Really, improving your sleep patterns and muscle building is only the tip of the iceberg of benefits that this Sleep Tea offers you.

Get some more information of Sleep Tea here, and give it a trial run for yourself.

It could be a great way not only to look forward to sleep each night, but also to look forward to your pre-bedtime ritual, too.

Men, you need to put an end to sleepless nights if you want to build muscle…

Make sleep a priority.

Implement these 4 ways to sleep better and you’ll build muscle, faster.

Sleep longer.

Sleep better.

Build muscle.

It’s that simple.


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