Building Muscle In Your Sleep: Powerful Muscle-Building Technique You Can Use Right Now

I talk to you guys a lot about the best exercises for muscle growth, supplements to help you reach your goals, and nutrition to maximize protein synthesis and your anabolic hormones. These are all vital components to building muscle and should not be overlooked. I like to look at building muscle as a 5-part equation: training, supplementation, nutrition, mental motivation, and last but not least – sleep! Without sleep, you will be hindering your performance in the other 4 parts of the muscle-building equation.

One thing that I want to drill into your brains today is that without setting yourself up in the perfect environment to grow muscle mass in your sleep, a lot of your hard work and efforts are wasted. It is so important that you structure your life around a sleeping cycle and bedtime nutrition that will help you build muscle mass. If you are a hard gainer, getting a great night’s rest and following my simple and easy nutrition tricks before bedtime is the fastest way to build muscle. Make sure you read this article all the way through, as I will tell you guys exactly what to eat to maximize your muscle-building hormones in your sleep, such as testosterone and human growth hormone (HGH).

I understand that a lot of you guys have really busy and hectic lives. You may be juggling a lot of different things at once, such as work, school, sports, family, wives, girlfriends, mistresses (just kidding), and whatever other crazy endeavors you have going on in your life. For most people, getting ripped and building a lot of lean muscle mass isn’t the most important thing in your life. One of the best investments you can make in yourself and with your body is getting a good night’s rest and following my simple tips on what to eat before going to sleep to build muscle.

Let’s dive right into the details of how to build muscle in your sleep and discuss how much sleep is optimal for gains.

Sleepy Talk

If you are a naturally skinny guy, this advice will make or break all of your hard work in and out of the gym. Let’s first discuss how much sleep is ideal for someone who is working out almost every day and has a busy schedule filled with work, school, and other obligations. At the absolute bare minimum, you need to sleep 7 hours per night to build muscle mass.

Keep in mind that this is the bare minimum. If you are really training hard and you notice that your body is tired, you may need to sleep 8-9 hours a few nights per week as well. I like to incorporate a concept known as “sleep cycle recovery” into my lifestyle. Some days, you will be extremely busy and it may be hard to sleep more than 6-7 hours. When this happens to me, I make sure that the next night I get an extra hour or two of sleep. Usually, this is all my body needs to feel recovered and fully rested.

Make sure that you structure your day in a way that allows you to have enough time for sleep. Getting a good night’s rest is the quickest way to build muscle because all of your vital anabolic hormones are spiked in your sleep. Sleep is the perfect environment to grow bigger and stronger muscles – but only if you follow my pre-bedtime diet and nutrition advice to maximize your anabolic hormones. Let’s dive into that subject next.

Maximize your Hormones in your Sleep

This is something that so many skinny guys mess up, so make sure to pay close attention. What you eat within 1 hour of bedtime can seriously make or break your results for building muscle mass.

When you go to sleep, your important anabolic hormones, such as HGH and testosterone, are secreted, which allows you to wake up feeling re-energized and able to build muscle mass.

Even if you are a naturally skinny guy, you have to be really careful and make sure to consume the right calories before bedtime. One of the biggest mistakes so many guys make when it comes to building muscle is ingesting carbohydrates before bedtime. What this does is it spikes your insulin, which triggers your body to store fat and shut off human growth hormone production. Your insulin and HGH levels can’t coexist in your body at high levels, so if you want to build muscle in your sleep, stay away from carbohydrates before bed.

You only want to consume food that will increase your anabolic hormones and give you a slow digesting source of protein and amino acids to drip feed your muscles while you sleep.

One of the easiest and most effective ways to build muscle is having slow release carbohydrates before bedtime in the form of a casein protein shake, cottage cheese, or whole eggs.

I will rotate a few of these choices every single week to get a nice balance of different amino acids and anabolic benefits.

I recommend ingesting about 20 grams of slow digesting carbohydrates for every 100 pounds of body weight. This can be done easily with a few eggs or a casein protein shake. You shouldn’t think of this as a huge meal but rather a quick muscle-building fix to set the stage for the release of anabolic hormones. Remember that the quickest way to build muscle is to increase your anabolic hormone secretion.

That’s it, guys. To summarize, all you really have to do is make sure to get 7-8 hours of sleep on a consistent basis and consume slow digesting forms of protein before bed to maximize your muscle-building hormones. If you can follow these simple rules, you will be a muscle-building beast in your sleep!