Yes, 6 hours of sleep is sufficient it is not necessary that one who is sleeping for 8-10 hrs will gain more than one who is sleeping for 6hrs is a myth. The questions concerned sleep duration, use of sleep medications, and quality of sleep. I once read that if you had enough sleep, … For many people, sleep is a precious, often gets neglected, resource. In his most recent study, Kripke found that "people who sleep between 6.5 hours and 7.5 hours a night, live the longest, are happier, and most productive." I'm guessing that if you have insomnia you probably aren't getting very good sleep when you do sleep. How much sleep you need changes throughout your lifetime. 6. I've achieved the absolute best condition of my life sleeping only 5 1/2 to 6 hours before contests. The quality of your sleep is just as important as the quantity. This process continues until your body enters into its deepest sleep stage. Research suggests that it's during REM (Rapid Eye Movement: explained later) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone. Eating well and strength training are only part of the equation for building muscle. In one study, subjects lifted weights three times a week using either a constant or varied training program [ 5 ]. The nights I eat a meal rich in high carbs, my deep sleep takes a hit regardless of the total hours of sleep. Sleeping with an eye-mask (creating total darkness) helps maximize deep sleep. The study looked at 1.1 million people’s sleep patterns over the course of six years, tracking the amount of sleep each subject averaged alongside their longevity. Growth hormone is naturally released, improving muscular recovery and regeneration. It takes from one to two hours … Adequate muscle recovery time differs from person to person, depending on training volume, intensity and other factors. As long as you feel rested the next day, then your accomplishments in the sack have paid off (no pun intended). But while some say muscles need one to two days of rest to recover from exercise, … 3 to 5 years: 10 to 13 hours a day; 6 to 12 years: 9 to 12 hours a day; 13 to 18 years: 8 to 10 hours a day; There are significant benefits when we get enough sleep. Sleep has a profound effect on muscle growth and physical well being. It will essentially aid in the breakdown of muscle tissue and inhibit muscle growth. Any sleep disorder that disrupts deep sleep may decrease growth hormone secretion. Sleep stages 1, 2, and REM consist of light sleep, while 3 and 4 comprise deep sleep.. However, there’s some interesting research out there to show that varying the number of reps you do can speed up your rate of muscle growth. The amount of sleep is also another individualistic temperament. Fortunately, children whose sleep apnea is treated undergo a rebound growth spurt. Stress, like the stress caused by not getting enough sleep, can increase cortisol levels in the body, not a good thing when you’re trying to build muscle! Here's why sleep is also key to muscle growth and how much you need. Generally, 6 to 12 hours of sleep are sufficient. I don't know if there's any research on sleep deficit that shows inhibited muscle growth, but I do know that research shows that limited sleep increases 24 hr cortisol levels fairly significantly, and since elevated cortisol is catabolic it may well be the case that too little sleep too often doesn't allow you to hold on to as much muscle. Of course it's kind of a moot point since if you can't sleep you can't sleep. If you're having trouble sleeping or are unable to sleep more than a few hours a night, talk to your doctor to make sure you're getting enough shut-eye. This is where we use the term rapid eye movement sleep (REM sleep). 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