Does staying up late affect muscle growth?

Nowadays, people are under great pressure in life and work, especially at work. If they cannot complete the task in time, they are prone to staying up late. However, staying up late can have a great impact on people's bodies, especially it can easily cause problems such as decreased immunity and resistance. Gaining muscle is something that people now think is very important, but some people will doubt whether staying up late often affects muscle gain. So does staying up late have any impact on muscle gain?

Ø 9-11pm is the time for the immune system (lymphatic) to detoxify

Ø 11pm to 1am is the time for liver to detoxify, so you should sleep soundly.

Ø 1-3 am, the gallbladder detoxification time

Ø 3-5 am, the time for lung detoxification

Ø 5-7 am, the time for the large intestine to detoxify

Ø Breakfast should be eaten between 7 and 9 in the morning, when the small intestine absorbs a lot of nutrients

Do you always feel that despite hard training and adequate nutrition, your muscles still grow slowly? What exactly happens when we sleep?

Sleep can be roughly divided into two stages: non-REM sleep and REM sleep. When you sleep, you first enter the non-REM sleep stage, which usually lasts 70-85 minutes; then you enter the REM sleep stage, which usually lasts 5-20 minutes. The two then alternate until you wake up.

Although REM sleep is short, most of the body's recovery occurs during this time.

What does lack of sleep cause?

1. Decrease in growth hormone

The first thing that lack of sleep leads to is a decrease in the secretion of growth hormone. It is well known that growth hormone is the most important hormone in the human body, not just any other hormone.

It is responsible for a wide range of projects. In addition to its impact on muscle and bone growth, growth hormone also largely determines your ability to metabolize fat.

2. Increase of orexin and decrease of leptin

Then there is an increase in orexin and a decrease in leptin. Simply put, orexin makes you feel hungry, and when leptin kicks in, we feel full.

But when you don't get enough sleep, not only does your orexin increase, but your leptin decreases. This in and out will definitely make you feel extremely hungry all day long, but you can never feel full.

3. Insulin resistance

Lack of sleep can also cause insulin disorders in our bodies, the most obvious of which is an increase in insulin resistance and a decrease in sensitivity.

Lack of sleep causes insulin to become sluggish. The timely and appropriate secretion that was originally possible now becomes disordered, leading to the accumulation of unnecessary fat (especially in the liver).

4. Increased Cortisol

Cortisol, also known as the stress hormone, is a hormone that your body secretes for protection when you are under a lot of stress. By increasing muscle breakdown, it reduces fat consumption.

Lack of sleep causes a rapid increase in cortisol, forcing the body to break down muscle.

5. Athletic ability is greatly reduced

Lack of sleep affects movement in two main ways: decreased muscle contraction ability and weakened somatosensory nerve feedback.

The most direct manifestation of decreased muscle contraction ability is that the weight you can lift is reduced, the height you can jump is reduced, and the time you can last is much shorter than before; and the somatosensory nerve feedback is weakened, which means that you have an inaccurate sense of the position of various parts of the body when doing any movement.

In this way, the effectiveness of training is greatly reduced, let alone weight loss.

6. Impact on muscle growth

Increasing muscle and strength often follows the principle of super recovery. Training and diet are important, but even if you train well and get enough nutrition, if you don’t get enough rest and sleep, your recovery speed will not keep up, which will lead to reduced benefits from this training and will also be affected in the next training.

The ultimate way to grow muscles is to sleep! The fastest and most efficient way to repair is during sleep. Lack of sleep and staying up late are major obstacles to muscle gain. Not only will the muscles recover slowly, but even the muscles you have worked hard to train will be consumed by staying up late.

7. Impact on fat loss

Lack of sleep will obviously affect your energy and cause your next training condition to decline. You may be too lazy to train or do aerobic exercise. It will also lead to a decrease in thyroid hormone secretion, metabolism and fat metabolism, making it more difficult to lose weight.