Men's Health: Why Deep Sleep Matters
Good Consistent Sleep Just Makes You a Better Human
When I was a kid in the ‘90s, I grew up listening to hip-hop, and there was a song by Nas called “New York State of Mind.” In that song, Nas says something along the lines of.
“I never sleep, because sleep is the cousin of death.”
Basically, what he meant (my interpretation) was that if you’re sleeping, somebody else is out there working—hence making themselves and not you, more successful.
But as I’ve gotten older, I’ve realized that saying is just complete and utter nonsense, and I’m going to tell you why.
No. 1: When you are well-rested, you tend to make better decisions.
No. 2: When you are well-rested, you tend to be more productive.
No. 3: When you are well-rested, you tend to fuel your body better.
In other words, sleep just makes you a better human being. It’s a performance enhancer.
And if you’re health-conscious—which I’m going to assume you are, because you’re on the internet reading an article about sleep.
Then making it a priority, alongside physical exercise, alongside nutrition, alongside good relationships and alongside stress management, is one of the best things that you can do.
So, let’s talk about this in more detail.
#1 Deep Sleep Is Where Hormones Are Made
So, for those who don’t know, a large portion of a man’s testosterone is actually produced while he’s asleep. Testosterone is widely considered by many to be the male hormone and during puberty, it’s what turns a boy into a man.
It’s also worth mentioning that a large portion of growth hormone is released while you’re asleep and some call growth hormone (GH) the anti-aging hormone.
It’s no coincidence that after a good night’s sleep, your skin looks healthier and your eyes look brighter.
It’s called beauty sleep for a reason.
So when it comes to sleep what we’re aiming for here, is seven to eight hours of sleep per night. This is widely considered the sweet spot for most people.
The real key is consistency.
You want to try and hit that range every single night, not nine hours one night, four the next, and six the night after. Seven to eight solid hours, consistently.
And you know what, I get it — for a lot of people, good consistent sleep is difficult because as we get older, responsibilities pile up and sleep often gets pushed to the back burner.
All I’m suggesting is that you do the best you can and If you’re somebody who struggles with sleep, power naps can certainly be useful.
The key with power naps is to keep them short and sweet so that they don’t interfere with your night-time sleep, as sleeping too long during the day can make it harder to switch off at night.
For most people the sweet spot for a power naps is around 15 to 30 minutes.
#2 Deep Sleep Is Where a Big Chunk of the Muscle Building Process Occurs
Many people seem to think that muscle is built in the gym. But that isn’t actually true.
You build muscle in the kitchen by fueling your body with the right foods, and on the mattress while you sleep.
So let’s explain how it works:
When you resistance train or do any form of strength training, you’re stressing and damaging the muscle fibers, creating micro-tears.
Once you leave the gym, the real muscle-building process or more accurately, the muscle-repairing process — begins.
This is why your post-workout meal, rich in protein and carbs, is so important.
It’s also why consuming enough calories (protein, carbs and healthy fats) throughout the day matters so much.
Think of it like putting fuel in a gas-tank.
Then what happens, is when you go to sleep later that night, a large portion of that muscle repair takes place.
You could say sleep, and muscle building go hand in hand.
But here’s the irony:
Hardly anybody in the fitness space talks about the importance of sleep. They talk about reps and sets, exercise selection, training splits, macros, and even motivation.
And yes, all of the above are important — I’m not saying they’re not. It’s just that sleep, one hundred percent needs to be part of that conversation.
I would honestly go as far to say that, if you’re not sleeping properly and not prioritizing your sleep, it is highly unlikely that you’ll achieve the goals you want.
And this leads me perfectly onto my next point.
#3 Deep Sleep Supports Fat Burning
If you compare fat burning while you’re asleep versus when you’re awake, what you’ll tend to find is that you burn more fat during the day.
The reason is simple:
When you’re awake, you move more, you use your brain more, and generally speaking consume more energy overall.
So I’m not going to claim that sleep directly burns fat, but it does contribute indirectly.
Let me give you a personal example:
When I’m sleep deprived, I tend to notice that I crave junk food more. That’s because a lack of sleep disrupts two key hunger hormones:
No. 1: leptin
No. 2: ghrelin.
These hormones regulate your appetite, so when they’re out of balance, you tend to overeat.
And for people who struggle with sleep and weight loss It’s kind of like they are in a vicious cycle because number one, poor sleep leads to overeating and number two, poor sleep leads to reduced physical activity.
Both of which contribute to weight gain.
It isn’t just about discipline and willpower, as some people will have you believe, there’s stuff going on (hormones) behind the scene.
#4 Deep Sleep Strengthens the Immune System
When it comes to overall health, having a strong immune system is so important.
It wards off infections, helps wounds heal faster, and lowers your risk of picking up diseases.
Something I’ve noticed in myself—and you’ve probably noticed it in yourself too—is that when you’re sleep deprived, you tend to get ill more often.
The reason is often because, sleep deprivation especially over a long period of time, hammers your immune system.
Now let’s just have it real:
The last place you’re going to be when you’re sleep deprived and ill is in the gym taking care of yourself.
I know this might sound like a bit of an exaggeration, but I’d honestly go as far as to say that sleep is basically a legal performance-enhancing drug.
And best of all it’s FREE, with minimal side effects.