First and foremost, getting 8 hours of sleep daily is essential to increase your muscle mass.
Most of all, glucose is a type of sugar stored in the body and used for energy. In fact, it is the only kind of sugar that the body can break down for energy. On the other hand, any other kind of sugar we eat has to be broken down into glucose before the muscles can use it for energy.
First of all, during sleep, blood glucose gets stored in the muscles as muscle glycogen. As a matter of fact, muscle glycogen produces more energy than when the glucose comes from the blood. On the other hand, if you are sleep deprived, replenishment of muscle glycogen isn’t as much as it could be.
Most noteworthy, Human Growth Hormone (HGH) is produced while we sleep. Moreover, HGH allows muscles to recover and grow. As a matter of fact, our bodies need HGH to actually use the amino acids present in the proteins that we eat.
Above all, blood contains the most amount of HGH when we are sleeping. On the other hand, sleep deprivation cuts back on HGH production. Consequently, getting enough sleep helps muscles grow.
On the other hand, inadequate sleep causes muscle mass to decrease. As a matter of fact, a 2011 study demonstrated that those who slept only 5.5 hours had 60% less muscle mass at the end of the study while those who slept 8.5 hours had 40% more muscle mass.
Meanwhile, another study at Uppsala University in Sweden found that after a sleepless night, muscle samples of participants showed signs of protein breakdown. Also the study confirmed that sleep loss impairs production of growth hormone and testosterone needed for muscle maintenance.
In conclusion, poor sleep not only has a negative effect on your muscles, it has a negative effect on many other parts of your body (see infographic).