The Benefits of Sleep for Muscle Building and Fat Loss

by FitFormula Wellness
The Benefits of Sleep for Muscle Building and Fat Loss

There’s nothing better than a good night’s sleep, but when we get busy it’s easy to forget about the importance of rest. Sleep gives us time to recharge, and without it, we wouldn’t have the energy we need during the day. The CDC recommends 7 or more hours of sleep per night for optimum health benefits.  

If you’re working on building muscle mass or trying to burn fat, your sleep patterns could make or break your results. In fact, your metabolism drops around 15% during non-REM sleep, which can make burning fat difficult. So, let’s look at how sleep hygiene affects the body and why you need a good routine to accompany your workouts.

How Does Sleep Affect Weight Loss?

To start, sleep can greatly improve or decrease your weight loss results. If you are dieting and exercising for fat loss, you need to take sleep into consideration. Your metabolism is lower when you sleep since your body is in a state of rest, so you are already going to burn off less energy.

When you deprive your body of sleep, you will probably be hungrier throughout the day. Your body is trying to compensate for the lack of energy by consuming more calories, which will counteract your fat loss attempts.

Studies have shown that not sleeping enough can increase the production of the appetite-stimulating hormone, ghrelin. This will cause cravings during the day and have your face buried in a bag of candy in no time. While you may be able to control your cravings, the body will continue to increase your appetite until you start getting enough sleep.

Not getting proper sleep can also trigger a spike in cortisol. Cortisol is commonly known as the stress hormone because the adrenal glands release it during times of stress. This puts your body in fight or flight mode and can cause anxiety and other problems. Cortisol can also cause your body to hold onto fat just in case you need it later for energy. So, the increase of cortisol can impact your attempts to burn fat, as well.

Another thing that can happen when you aren’t getting enough sleep is that your body won’t be able to process insulin as well. Insulin is the hormone needed to process sugar into energy, which means your body won’t be breaking it down and can store it as fat. Overall, not getting enough sleep will be detrimental to your weight loss journey.

Sleep for Muscle Building

Sleep gives your body the time it needs to restore itself. When strength training, the exercises can create small tears in your muscles. If you never give your body time to rest, it’ll be more difficult for your torn muscle to heal properly.

Getting a good night’s sleep allows your body to repair the cells and tissues in your muscles, which will make them stronger. Sleep also will boost your overall muscle mass if that’s a personal fitness goal you’re working towards.

Athletes and those exercising regularly should be getting between 7-9 hours of sleep for optimal fitness results. When we’re asleep, the body releases a growth hormone that promotes muscle building. If you do not get enough sleep, it can hinder your body’s ability to produce this growth hormone.

One of the best parts about sleeping is that it’s time to relax. Your muscles will also relax during sleep, which gives them time to rest and heal from your muscle-building workouts. If you’re having trouble sleeping, here are some tips to encourage a better night’s rest to aid your fitness journey.

Tips for a Better Night’s Sleep

Set a Schedule

This goes for your fitness routine and sleep. Set schedules for both and stick to them. Experts suggest going to bed and waking up at the same time every day to create good sleeping habits.

Don’t Eat Before Bed

Try not to eat within two hours of the time you plan to go to bed. Eating late can reduce results from weight loss fitness training.

Step Away From Screens

In the age of technology, we are constantly staring at screens. Try to stay off your phone and away from the TV before bed to reduce exposure to blue light. Blue light is light that our eyes typically get from the sun, so seeing it before bed can trick your body into thinking it’s daytime which can cause trouble sleeping. 

Take a Sleep Aid

If you’re having a hard time getting into a new bedtime routine, try taking a sleep aid like our best-selling Blueberry Flavored Sleep Formula. This sleep supplement includes two of the top ingredients used for achieving optimal rest. 


GABA (​​Gamma-aminobutyric acid) is an amino acid that occurs naturally in the brain, but can also be taken as a supplement. It’s a neurotransmitter in the brain that works to reduce neuron activity and calm the nervous system. When you have the proper amount of GABA, you’ll feel relaxed and stress-free with the ability to sleep. This is what makes GABA a great addition to our Blueberry Flavored Sleep Formula.


Melatonin is a hormone naturally produced in the body that helps you sleep. Your body’s natural production of melatonin happens when it starts to get dark outside, but as you age the amount of melatonin being naturally produced will decrease. Taking a sleep aid with melatonin can increase melatonin in your body to help promote better sleep.

A combination of GABA and melatonin will help you get into a better sleep routine and stay asleep at night. If you’re interested in trying both GABA and melatonin, try FitFormula’s Blueberry-Flavored Sleep Formula. It comes in a dissolvable powder that you can mix into your favorite before-bed beverage, and add to your bedtime ritual. Here’s to better rest!