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SD · 04-11-2006, 11:57 AM

When people talk about wanting to put on muscle, you always read that same sort of questions, how much training, how much protein, how much creatine but how about how much sleep?

During sleep you release hormones, which are strongly anabolic, Leutinising Hormone (LH), Growth Hormone (GH) and Testosterone (T), this is why you do all your healing during sleep and your immunity to infection increases.

Importantly Testosterone levels are increased during sleep, whether it is night sleep OR day sleep, in one study here by as much as 10nmol/litre. The implication of this is that those of you who have the luxury of afternoon naps may be naturally increasing your test! perhaps we all should do it??

The other great bodybuilding hormone is Growth Hormone (GH). GH levels increase at night, demonstrated here but due to negative feedback, levels may only go so high and once reached will cause the body to stop releasing further GH. This means that any injection of GH should possibly be done well before bedtime to prevent suppression of natural GH. A study shows this here. It is also the quality of sleep that is important, as GH increases are shown particularly before and during stage 3&4 sleep.

Interestingly Melatonin may NOT be the best way to get a natural sleep, in an article by the National Sleep Foundation here you can find out all you ever wanted to know about this hormone before you decide to take it.

Therefore the three things you need to consider before bedtime are:

Quantity of Sleep (from sleep foundation)

Adults require 7-9 hours of uninterupted sleep per night.

Quality of Sleep (from sleep foundation)

Avoid caffeine (coffee, tea, soft drinks, chocolate) and nicotine (cigarettes, tobacco products) close to bedtime.
Avoid alcohol as it can lead to disrupted sleep.
Exercise regularly, but complete your workout at least 3 hours before bedtime.
Establish a regular relaxing, not alerting, bedtime routine (e.g. taking a bath or relaxing in a hot tub).
Create a sleep-conducive environment that is dark, quiet and preferably cool and comfortable.

I would also add to the above that you don't eat a heavy meal too close to bedtime.

Hormone Release During Sleep

Do not take Hormone replacements/ prohormones too close to bedtime or you will effect a Negative Feedback response and shutdown your own hormones, GH, LH,T.
Have a protein rich meal (Glutamine or BCAA) close to bedtime, no simple carbs, to advocate anabolism but don't go OTT, you have a large Protein pool to draw on in the blood already from meals 6,7 &8.
Do you really need Melatonin? Do your research.

In conclusion: Successful Bodybuilding= Effective training + Quality Diet + Sensible Supplementation + A Good Nights Kip!

SLEEPTIPS

HTH

SD

04-11-2006, 11:57 AM	#1 (permalink)
SD Formerly known as SportDr Join Date: Sep 2004 Location: Kent, UK Posts: 4,796	Sleep The Forgotten Bodybuilder When people talk about wanting to put on muscle, you always read that same sort of questions, how much training, how much protein, how much creatine but how about how much sleep? During sleep you release hormones, which are strongly anabolic, Leutinising Hormone (LH), Growth Hormone (GH) and Testosterone (T), this is why you do all your healing during sleep and your immunity to infection increases. Importantly Testosterone levels are increased during sleep, whether it is night sleep OR day sleep, in one study here by as much as 10nmol/litre. The implication of this is that those of you who have the luxury of afternoon naps may be naturally increasing your test! perhaps we all should do it?? The other great bodybuilding hormone is Growth Hormone (GH). GH levels increase at night, demonstrated here but due to negative feedback, levels may only go so high and once reached will cause the body to stop releasing further GH. This means that any injection of GH should possibly be done well before bedtime to prevent suppression of natural GH. A study shows this here. It is also the quality of sleep that is important, as GH increases are shown particularly before and during stage 3&4 sleep. Interestingly Melatonin may NOT be the best way to get a natural sleep, in an article by the National Sleep Foundation here you can find out all you ever wanted to know about this hormone before you decide to take it. Therefore the three things you need to consider before bedtime are: Quantity of Sleep (from sleep foundation) Adults require 7-9 hours of uninterupted sleep per night. Quality of Sleep (from sleep foundation) Avoid caffeine (coffee, tea, soft drinks, chocolate) and nicotine (cigarettes, tobacco products) close to bedtime. Avoid alcohol as it can lead to disrupted sleep. Exercise regularly, but complete your workout at least 3 hours before bedtime. Establish a regular relaxing, not alerting, bedtime routine (e.g. taking a bath or relaxing in a hot tub). Create a sleep-conducive environment that is dark, quiet and preferably cool and comfortable. I would also add to the above that you don't eat a heavy meal too close to bedtime. Hormone Release During Sleep Do not take Hormone replacements/ prohormones too close to bedtime or you will effect a Negative Feedback response and shutdown your own hormones, GH, LH,T. Have a protein rich meal (Glutamine or BCAA) close to bedtime, no simple carbs, to advocate anabolism but don't go OTT, you have a large Protein pool to draw on in the blood already from meals 6,7 &8. Do you really need Melatonin? Do your research. In conclusion: Successful Bodybuilding= Effective training + Quality Diet + Sensible Supplementation + A Good Nights Kip! SLEEPTIPS HTH SD Last edited by SD; 04-11-2006 at 12:00 PM.