Exercise and nutrition are typically the first two factors people consider when trying to gain muscle. Recovery, on the other hand, is often forgotten. According to Song et al. (2023), sleep that is poor in both quality and duration have detrimental effects on muscle gain. So, how do we optimize our sleep?
Duration
Most people have heard you should be getting eight hours of sleep per night. Although this is a great starting place, your sleep needs may vary depending on a number of factors.
Gender
Some studies show that women may need slightly more sleep than men, due to influence of hormonal factors, social factors, and increased prevalence of sleep disorders in the female population (Santos-Longhurst, 2021).
Age
Sleep needs vary widely by age. According to the CDC (2024), adults under the age of 65 need seven to nine hours of sleep per night, with individuals 65 and older needing one hour less. Teens need eight to ten hours, ages six to twelve need nine to twelve hours, ages three to five need ten to thirteen hours, and infants need twelve to sixteen hours, including naps (CDC, 2024).
Quality
Several factors can contribute to improving or hindering your quality of sleep.
Temperature
The temperature of your bedroom can impact your sleep quality, and the ideal temperature ranges between 65 to 68 degrees (Suni, 2023).
Brightness
Exposure to light after the sun sets or before the sun rises can affect your body’s circadian rhythm and melatonin production (Suni, 2023).
Routine
Waking up and going to bed at the same time each day will help your body with a natural and healthy sleep cycle (Suni, 2023).
Exercise
If you’re reading this blog, you probably already exercise! But yes, exercise can help you get a more restful night of sleep (Suni, 2023). However, if possible, avoid exercising right before bed.
References
Center for Disease Control (CDC). (2023). About Sleep. Sleep. https://www.cdc.gov/sleep/about/index.html
Santos-Longhurst, A. (2021). Why women might need (slightly) more sleep. Healthline. https://www.healthline.com/health/healthy-sleep/do-women-need-more-sleep
Song, J., Park, S.J., Choi, S., Han, M., Cho, Y., Oh, Y. W., & Park, S. M. (2023). Effect of changes in sleeping behavior on skeletal muscle and fat mass: a retrospective cohort study. BMC Public Health, 23, Article 1879. https://doi.org/10.1186/s12889-023-16765-7
Suni, E. (2023). The 20 ultimate tips for how to sleep better. Sleep Foundation: Sleep Hygiene. https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
