Getting enough sleep, admittedly, isn't possible on most people's to-do lists. For many of us, late nights and early mornings are a norm and so is pushing ourselves a little harder in the gym - even when our bodies are begging for a rest. In addition, hitting the gym, even with minimal sleep, boosts our self-esteem, but comes with significant repercussions.

Damon Santillan, the managing director of DS International, which imports MuscleTech, shares how a lack of sleep affects our muscle gains:

"When you don't get enough sleep but still push through hard workouts, several things can happen: Your physical performance will likely suffer due to decreased energy levels, reduced coordination, and impaired cognitive function."

Santillan said:

"Without the right amount of rest, your muscles don't have sufficient time to recover and repair, leading to an increased risk of injury and slower progress in strength and muscle gains."

Santillan adds that inadequate sleep disrupts the body's hormonal balance, which may leave you with too little of the growth hormone testosterone, which is vital for muscle growth and repair.

So, how much sleep should you be getting? 7-8 hours a day, shares Santillan, who adds, "Each person's needs can vary based on factors like age, genetics, and activity level. Prioritising quality sleep is important to maximize gym gains and your overall health."

If you're sleeping like a baby every night but still want to optimise your gym gains, Santillan shares the following:

Prioritise your nutrition: Fuel your body with adequate protein and carbohydrates to support muscle growth and replenish energy stores. Additionally, staying hydrated is crucial for optimal performance.

Find a good supplement: Educate yourself on the different types of supplements available and their intended effects. Look for scientific evidence supporting their efficacy and safety.

Consistent training: Follow a structured workout program that balances resistance training, cardiovascular exercise, and flexibility/mobility work.

Recovery techniques: Incorporate rest days into your routine to allow your body to recover and adapt to exercise stress. Utilise strategies like foam rolling, stretching, and massage to reduce muscle soreness and improve recovery.

Progressive overload: Continuously challenge your muscles by gradually increasing your workouts' intensity, volume, or complexity over time.

Original article by news24