How to maximimize anabolic sleep?(for muscle growth while sleeping)

To help maximize the quality of your sleep, you first need to perfect your sleep habits.

Maintaining a regular sleep routine is a great way to get your body used to falling asleep and waking up at the same time each day. Once your body is in this rhythm, you will have fewer problems falling asleep and eventually, you will not need an alarm clock to wake up.

Also, make sure that your bedroom is conducive to sleep….

• Turn off all electronics in your room
• Make sure the room is slightly cool
• Get rid of anything that could make noise during the night

Research shows that the release of melatonin facilitates sleep and exposure to light decreases the melatonin secretion in humans. This means that if the light levels in your sleep environment are too high, your melatonin levels will be suppressed, which can make it more difficult to fall asleep and stay asleep.

And in terms of your diet…

• Don’t eat a heavy meal before going to sleep
• Stop drinking fluids 2-3 hours before bed (you don’t want to wake up multiple times to pee)
• Avoid caffeine after noon — caffeine takes 6 hours to eliminate just half of what was taken

Also, while you may love to get physical activity, start settling that down about two hours before going to bed. This will also help calm your mind and body and prepare it for a long night’s sleep.