The Science Behind Sleep and Fitness

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“I only need 5 hours and I’m good.” “I’ll sleep when I’m dead!” Ever heard this? Ever said this yourself? Sometimes we think we’re tough as nails, especially when we hit the gym every day and can see physically that we’re in great shape.

But not getting enough sleep can have a huge effect on gains – and overall health and wellness.

Real quick, let’s review the types of sleep:

NREM (non-rapid eye movement) sleep: You spend most of the night here.

REM (rapid eye movement) sleep: Every 90 minutes or so, you fall into REM sleep. Most restorative aspect of sleep, and you can’t get here without plenty of NREM sleep first.

Sleep can, and will, affect muscle growth. When you don’t hit REM sleep, you miss producing the maximum amount of growth hormone (GH) your body needs to produce. Not only does this affect muscle gains, GH also maintains bone mass, supports your immune system, promotes fat loss, and reduces fat storage, among other positives.

So how much should you be sleeping? According to the National Sleep Foundation (, adults need 7-9 hours of sleep each day.

Keep working to build muscle by taking supplements, eating clean, and spraying on Creatop for energy, of course. But one way to really maximize your gym time? Get a solid night’s sleep.