Sleep: The Ultimate Performance Drug
If a scientist invented a pill that increased performance by 15%, doubled fat loss during a diet, and essentially prevented injury, it would be banned in every sport.
That drug exists. It's called Sleep.
But "get 8 hours" is boring advice. Let's get technical about how to sleep for muscle growth.
The Stages of Growth
Not all sleep is created equal. Your night is split into 90-minute cycles, alternating between Deep and REM sleep.
| Stage | When it Happens | Enhances |
|---|---|---|
| Deep Sleep (SWS) | First half of the night | Physical Restoration. 95% of Daily Growth Hormone is released here. Muscle tissue repairs. |
| REM Sleep | Second half of the night | Mental Restoration. Motor learning (technique), focus, and pain tolerance. |
Takeaway: If you cut your sleep short (e.g., waking up at 5am after sleeping at midnight), you are primarily cutting out REM Sleep, making you mentally foggy and weaker at technical lifts.
Protocol 1: Light Management
Your body's clock (circadian rhythm) runs on light.
- Morning: Get sunlight in your eyes within 30 mins of waking. This sets a timer for melatonin release 14 hours later.
- Evening: Dim the lights 2 hours before bed. Blue light (screens) suppresses melatonin.
Protocol 2: Thermoregulation
Your core body temperature must drop by ~2°F to initiate sleep.
- The Room: Keep it cool (65-68°F / 18-20°C).
- The Shower Hack: Take a warm shower before bed. When you step out, your blood vessels dilate and dump heat rapidly, cooling your core and signaling sleepiness.
Protocol 3: The Supplement Stack
Most sleep supplements are garbage. Here are the ones backed by science:
- Magnesium Glycinate (400mg): Relaxes muscles and lowers cortisol. Most lifters are deficient in Magnesium anyway.
- L-Theanine (200mg): Promotes relaxation without sedation. Good if your brain "won't shut off."
- Glycine (3g): Improves deep sleep efficiency and lowers body temperature.
- Zinc (30mg): Supports testosterone production (ZMA is popular for a reason).
Bion & Sleep
Bion doesn't just track your workouts; it tracks your readiness.
- If you had a bad night of sleep, log it.
- Bion might suggest a "Technique Day" (lighter load) instead of a "Max Effort Day" to protect your CNS and keep your momentum going without risking injury.
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