Quality sleep after lifting weights could be the secret to building stronger muscles, faster.

Quality sleep after lifting weights

A weightlifting session at the gym may leave you powered up for a night out on the town. It turns out that sleep is crucial for strength training recovery and helps with muscle repair after a strenuous workout. On the flip side, inadequate sleep can interfere with the body’s ability to recover after lifting weights and inhibits the body’s ability to build maximum muscle strength.

Along with dietary protein to aid in muscle repair and new muscle growth, your body produces its own muscle-building hormones while you sleep, including human growth hormone (HGH). During the N3 stage of NREM (non-rapid eye movement) sleep, blood flow to your muscles increases, and tissue growth and repair occurs. During REM sleep, the muscles relax, which can help relieve tension and reduce symptoms of certain types of chronic pain. In fact, many of the critical restorative functions in the body—like tissue repair and muscle growth—occur mostly or only during sleep. A consistent sleep schedule of seven to nine hours a night (possibly more if you are a competitive athlete) will help the muscle-healing process.

In addition to muscle strength, muscle coordination improves with sufficient sleep. Basketball players who added two hours of sleep to their nightly routine experienced a five percent increase in reaction time and speed on the court. Sleep is vital for cementing muscle recall linked to body movements. Together with the muscle repair and growth that happens during sleep, this allows for overall improved athletic performance.

The exercise-sleep connection works both ways: Strength training itself can help you get a better night’s rest. Individuals who strength train may fall asleep faster, have better quality sleep, and wake up less frequently throughout the night. Don’t you like to lift? Try running, yoga, or aerobics instead. Any type of exercise is beneficial when it comes to sleeping more soundly although some exercises, like competitive sports, should be avoided within two hours of sleep.


Good sleep starts with a quiet mind. Take time to chill out in the evening by listening to soothing music or practicing mindful meditation. Turn off the electronics—from the TV to gaming systems, to smartphones or tablets—an hour before bedtime. Supplements that support sleep and relaxation, such as melatonin and L-theanine, may also help you relax so that you can get the sleep you need to help feel your best.

If you’re taking on extremely tough workouts, Beyond Raw® Anabolic Sleep™ is scientifically formulated with a customized blend of both immediate- and sustained-release ingredients. The extended-release melatonin layer has been designed to support restful sleep over several hours. It also includes L-theanine, which supports a restful, relaxed state and promotes a sense of relaxation to cope with the stress of overwork and fatigue. Going a step further, the Palmitic Acid Monoethanolamide provides comfort and support for the body’s healthy inflammation response.

Now, hit the gym—and hit the sack!

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