7 Sleep Hacks That Will Naturally Boost Your Anabolic Hormones

Sleep. Is. Essential. To your muscle growth.
Never underestimate it.

January 18th, 2019 - Michael-John Wolfe
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In fact, one study from 2011 found that if you sleep 8.5 hours a night, you would have, on average 40% MORE muscle growth and mass than the average person working out at the gym.


40% MORE muscle! Imagine having 40% more muscle. On the other hand, those who slept only 5.5 hours had 60% LESS muscle growth and mass than the average.


So YES, sleep is that important. Why?

1. Ensure Adequate Amount Of Time In Each Sleep Cycle

The different phases of sleep are light sleep, deep sleep and REM. Even while you are in a light sleep, your body begins to produce Human Growth Hormone (HGH).


HGH increases the growth of muscle tissue, regulates the body’s metabolism, and has been linked to strength and exercise performance.


When you go into deep sleep, more HGH is released, and blood supply to your muscles increases. This is the most recuperative stage where real recovery takes place – and most of your muscle growth and repair occurs during this period.


This is also when the significant anti-inflammatory hormone called prolactin is released into your body and helps with the recovery of your joints – so you can hit the gym with the same intensity day after day.


Then, there’s REM sleep. This is when your muscles are supplied with extra oxygen to help breakdown lactic acid and prevent muscle knots from forming. Your body also repairs minor tears in your muscles during this time.


Sleeping also reduces cortisol, which is one of testosterone’s main enemies and increases the amount of fat your body holds onto.


Getting a full 8-9 hours of sleep ensures you spend enough time in each phase of sleep to fully recover.


Simply put, if you are not getting enough sleep then you will never ACTUALLY experience real recovery between workouts. And if you do get enough sleep? You’ll wake up feeling like a Golden Era Adonis – with the muscle growth to prove it!


So how do you get an excellent night’s sleep? It all has to do with “sleep hygiene”.

2. Practice Impeccable Sleep Hygiene?

Sleep hygiene is composed of all the little things you do when going to sleep that build a good “sleeping habit”. For instance, winding down for the night in the same way -- taking a shower, brushing your teeth, flossing, setting the thermostat – whatever that may be for you.


The important thing is not the exact order that you choose for your bed-time ritual, but simply that you have one. Having some form of “sleep hygiene” signals to your mind and body that it’s time to start winding down for bed. Then, glands in your brain produce the necessary sleep chemicals to put you into a deeper state of rest.

3. Go To Sleep At The Same Time Every Night

Your body actually has a very finely-tuned biological clock that is centered around sleep. It is known as “Circadian Rhythm”. If you go to bed at different times every night, your circadian rhythm never gets set properly… And guess what?


If your circadian rhythm isn’t consistent, your body will NOT go into the deeper phases of sleep consistently. Your body may NEVER go into deep sleep and experience the really beneficial recovery due to being knocked out if its natural rhythm.


Going to sleep and waking up at the same time every day fixes that problem.

4. Don’t Be Afraid Of The Dark

Have you ever been to a super nice hotel and found that you slept in much longer than usual? And your sleep felt much deeper and restorative? That’s because hotels invest in heavy duty curtains that keep the rooms dark.


This works for the same reason that going to sleep at the same time works. When it is lighter outside, your body thinks it is still day time, and your circadian rhythm gets thrown off. Those glands in your brain recognize light, and they hold off on producing their sleep hormones. But when it’s completely dark, those sleep hormones rush through and put you into a deep sleep.


The solution here is to get “black-out curtains” just like hotels have. Then you can have that quality of sleep every night, on vacation or not.

5. Reduce Noise Pollution

Hearing noises while you sleep has been shown to keep your body in a more alert state. It’s your body’s natural survival mechanisms. But, if you eliminate all noise and signal to your brain that there’s no reason to be alert, you’ll sleep much more deeply and wake up more restored.


Aside from eliminating any source of interruptive noise (white noise excluded), a great fix for is to get high-quality, comfy earplugs. If you’ve never tried them before – get ready for the best night of sleep in your life!

6. The 4-7-8 Breathing Technique

If you are having a really difficult time getting to sleep, then this method could be just the trick you need.


4-7-8 breathing was pioneered by Dr. Andrew Weill from Arizona, who has been able to show that 4-7-8 breathing can help people fall asleep in just 60 seconds by acting as a "natural tranquilizer” for the nervous system.


It works by helping your nervous system absorb more oxygen, relaxing the parasympathetic nervous system and promoting a state of calmness. It also works by rebalancing or “resetting” the nervous system and reducing bodily stress.


It is a pretty straightforward process. Here is how you do it. First put your tongue against the roof of your mouth. Once you have done that, you are ready.


1. Inhale to the mental count of “4” through your nose.
2. Hold your breath for a mental count of “7”
3. Exhale through your nose to the mental count of “8”
4. Repeat as long as necessary (he recommends 4 times) to “reset the nervous system”


You should then feel calm enough to fall asleep and get your much needed recovery hours.

Ready To Sleep Your Way To Golden Era Gains?

Getting enough sleep is crucial to your muscle growth and the balance of hormones in your body. If you want to grow your body faster than anything else, mastering sleep is an absolutely essential skill you must learn.


For the days you can’t get enough sleep, or if you want to go above and beyond to really start making serious gains, we’ve developed a supplement stack just for that. We call it our “Muscle Support Stack”. It was designed specifically to help promote an anabolic hormone state throughout the day to maximize muscle-building potential and recovery.


Check it out below!
Sources:

https://www.goodhousekeeping.com/health/wellness/a32426/sleep-breathing-technique/

https://www.healthline.com/nutrition/11-ways-to-increase-hgh

https://relentlessgains.com/importance-of-sleep-for-muscle-growth/

https://www.hammernutrition.com/knowledge/endurance-library/sleep-builds-strong-muscle-mass/