Guides
How sleep affects hypertrophy, strength and recovery. Strategies to optimize sleep hours, quality and routine for those who train.
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Direct answer: During deep sleep (N3 phases) there is the highest growth hormone (GH) peak, cortisol regulation, tissue repair and elevated protein synthesis.
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Age range Recommendation ------ 18–25 anos 7 a 9 horas 26–64 anos 7 a 9 horas 65+ anos 7 a 8 horas High volume athlete 8 a 10 horas
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One cycle lasts ~90 min and is repeated 4 to 6 times per night.
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Sleep and wake up at similar times Avoid irregular sleep (+2h difference between days disrupts circadian rhythm)
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Coffee hours Effect on night sleep ------ Morning Minimum Until 2pm Low for most 16h Moderate for slow metabolizers 18h Loud, deeply disturbing
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200 to 400 mg (glycinate or bisglycinate) at night Helps muscle relaxation and deep sleep
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Sleep and Muscle Recovery: The Invisible Macronutrient of Hypertrophy
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