Muscle mass is an indicator of longevity and overall health, but achieving optimal muscle health requires a comprehensive approach, including quality sleep.
When it comes to achieving defined muscles, you might think it involves hours of strength and endurance training, along with protein-rich meals. However, one thing might surprise you and motivate you to stick to this routine more consistently. Achieving optimal body health requires a holistic approach, but one particular fact stands out, as highlighted by the medical profession.
“One of the most important things you can do for your muscles doesn’t require a gym but a bedroom. Sleep quality is the priority,” said nurse Cynthia Thurlow.
How sleep supports muscle health
Building and maintaining muscles doesn’t mean that exercise and nutrition aren’t essential; on the contrary, they are integral parts of the routine.
“When working with someone striving to build muscles, I always remind them that hitting their protein macronutrient targets, exercising adequately, and getting quality sleep are all necessary,” explains Thurlow. She adds that healthy and defined muscles cannot be built without these three components.
Sleep is crucial for the body’s recovery. Deep sleep, also known as the three stages of sleep, promotes muscle and tissue growth while the body’s cells regenerate. Research has shown that individuals with low muscle mass often report poor sleep quality. Another study revealed that even one night of sleep deprivation can reduce muscle protein synthesis in young, healthy men and women.
“Quality sleep is incredibly important for muscle growth, just as resistance training and proper nutrition are,” said the nurse. She has taken a particular interest in this topic after hearing many patients’ stories about struggling with sleep.
GABA (Gamma-Aminobutyric Acid) supplements
To find concrete solutions for such cases, she looked into what types of supplements might be helpful and concluded that gamma-aminobutyric acid (GABA) can assist the body and mind in relaxing and falling asleep. In a study, participants who took 100 milligrams of natural GABA before bedtime fell asleep faster and experienced better sleep quality after a week of supplementation. Additionally, supplements containing magnesium, which binds to GABA receptors and activates them, inducing a calming effect, can enhance effectiveness.
