Sleep and Muscle Growth: Why 8 Hours Isn't Negotiable
TL;DR: Sleep deprivation tanks testosterone, impairs protein synthesis, and crushes recovery. Prioritize 7-9 hours; gains happen while you rest.
Why sleep matters
- Sleep loss cuts protein synthesis and testosterone.
- Performance and coordination drop with <7h.
Sleep playbook
- Consistent schedule; dark, cool room.
- Caffeine cut 8h before bed; screens off 60–90 minutes prior.
- Magnesium/glycine and pre-bed routine to wind down.