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How to build muscle in your sleep
Performance

How to Build Muscle in Your Sleep

ChiliSleep Team · Jan 18, 2019
How to build muscle in your sleep

Maybe you’re a professional athlete, maybe you’re training for a marathon, maybe you just want to look better in a swimsuit! Whatever your reason for wanting to get fit and build muscle, sleep can help.

It’s been proven, that having a balanced diet and a regular exercise routine are both important in being a successful athlete. When we’re sleeping, our body gets the necessary time it needs to restore itself giving you the energy you’ll need to take on the day. 

Sleep Helps Your Muscles Recover

Muscle repair and growth occur during deep sleep. Our cooling mattress pads allow you to find the right temperature, ranging from 55-115º, to improve your deep sleep and wake up rested.

Learn More

Sleep helps your muscles to recover properly, grow, and illness prevention. There are plenty of benefits of sleep, especially for athletes.

How Muscles Grow

Muscles grow through a process of hypertrophy, also described as the enlargement of an organ or tissue from the increase in the size of its cells. In order for hypertrophy to take place muscle cells must first be activated or stimulated.

This muscle growth occurs when cells experience damage due to physical exertion. Exercise, whether it is weight lifting, running or any other activity that puts your muscle cells under stress, triggers your body to repair the damaged cells with growth hormone and protein synthesis. [1] These cause each damaged cell to become larger to be able to better handle the physical demand.

Deep Sleep and Muscle Growth

Muscle repair and growth occur during deep sleep (REM sleep) due to the natural release of growth hormone. Research shows that 70% of the growth hormone humans release occurs during deep sleep, and the more deep sleep you get, the more growth hormone you produce. 

How Important is Sleep and Muscle Growth?

The math is simple. If more deep sleep equals more growth hormone, and more growth hormone equals bigger muscles, then more deep sleep equals bigger muscles! 

What’s more, multiple studies [2] show that optimized deep sleep is proven to enhance muscle recovery by as much as 30% and improve physical performance by as much as 9%.

How Much Sleep Do Athletes Need?

Whether you’re a professional athlete or want to get in shape, achieving anywhere between seven to nine hours of sleep each night is suggested. Sleep quality in athletes is associated with improving competitive success and overall performance.

Resource: Sleep, Recovery, and Athlete Performance [3]

How to Increase Sleep for Muscle Growth

Deep sleep is optimized when we sleep cold. Additionally, when core temperatures are lowered, our bodies release more growth hormones. According to research published in Environmental Endocrinology, after cold exposure, growth hormone secretion increased by over 450%.

Conversely, another study found any major rises in core temperature resulted in complete inhibition of growth hormone release. [4]

“Athletes often ‘sleep hot’. They sweat a lot at night—that has to do with metabolic activity being higher,” says Dr. Chris Winter, the medical director of the Martha Jefferson Sleep Medicine Center in Charlottesville, Virginia.

Resource: Why Do I Get Hot When I Sleep?

Therefore, not only does sleeping cold increase muscle growth, but your tendency to “sleep hot” may be working against you and your goals by inhibiting muscle growth.

Sleep Cooler at Night

There are ways to make sure you sleep cold (and no, they do not require cryogenic freezing)!

  • Sleep with the thermostat set between 60-67.
  • Make sure your bedding is made out of breathable fabric like cotton and avoid synthetic fabrics like polyester. These are more tightly woven and trap heat. Likewise, foam mattresses and gel solutions can also trap heat.
  • Wear breathable clothing to sleep. Pajamas made from Bamboo naturally cool the skin and are 100% biodegradable.
  • Use a bed cooling system including Cube temperature-regulating mattress pad, an OOLER cooling mattress topper or a cooling weighted blanket. They are 100% natural, fit on any bed and can help save on A/C costs!

Compare our cooling bed sleep systems to determine which is best for you. 

How Many Hours of Deep Sleep?

According to New Health Advisor, it can be hard to wake you up in this sleep stage, and it’s common to feel disoriented for the first few minutes after waking up. So, how many hours of deep sleep is recommended? For anyone over 18 years old, you need a recommended 1.5-1.8 hours of deep sleep—and you can’t have too much!

In short, deep sleep repairs and restores your body for the next day. But, why is this repair function so important?

Get Deep Sleep

When it comes to sleep, the most important phase for physical performance and muscle growth is the deep sleep phase. In this phase, also known as slow wave sleep or delta sleep, our organs detoxicate, kidneys clean your blood, the body heals wounds and builds muscle tissues. This form of sleep is necessary so that your body can repair and heal itself for the next day.

You might be struggling to gain muscle because you're not getting enough quality deep sleep. Sleep is vital to help muscles recovery, and if you are not sleeping well, your muscles can't repair themselves properly. 

Citations: 

[1] Schoenfeld, Brad J The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training, Journal of Strength and Conditioning Research: October 2010 - Volume 24 - Issue 10 - p 2857-2872 doi: 10.1519/JSC.0b013e3181e840f3

[2] Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep34(7), 943–950. https://doi.org/10.5665/SLEEP.1132

[3] Bird, Stephen P. PhD, CSCS1,2 Sleep, Recovery, and Athletic Performance, Strength and Conditioning Journal: October 2013 - Volume 35 - Issue 5 - p 43-47 doi: 10.1519/SSC.0b013e3182a62e2f

[4] Christensen, S. E., Jørgensen, O. L., Møller, N., & Orskov, H. (1984). Characterization of growth hormone release in response to external heating. Comparison to exercise induced release. Acta endocrinologica107(3), 295–301. https://doi.org/10.1530/acta.0.1070295

    About the Author

    ChiliSleep Team

    ChiliSleep’s award-winning content team -- journalists, writers, and researchers -- report on a mix of innovative scientific studies, emerging sleep tech trends, and personal wellness topics.
    Learn more about our ChiliSleep Team.

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