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Does Sleep Affect Your Gains?


Long term sleep deprivation causes decreased Testosterone & IGF-1 levels, leading to impaired sleep recovery mechanisms and muscle growth (Gambineri et al., 2003, Datillo et al., 2011)

Poor sleep quality & quantity causes increased cortisol levels, leading to muscle catabolism. Increases cortisol levels may also add to general physical and mental fatigue (Weitzman et al., 1983, Gore et al., 1993)

Lack of sleep causes decreased leptin levels, leading to increased hunger. It also causes increased ghrelin levels, which has the same effect(Taheri et al., 2004)

To conclude, sleep could be the factor that is holding you back. Make sure to get a quality 7-9hrs sleep each night, remember quality can be just as important as quantity