Hey Friend,
Yesterday I shared with you a bit about Catabolic Sleep and how it can shrink your testosterone levels and eat away your muscle overnight.
The only way to combat catabolic sleep is by improving the QUALITY of your sleep...
Because quality sleep - or Anabolic Sleep - as some research papers call it, is the secret to packing on mass and ramping up your muscle-building hormones overnight.
Here are a few tips you can use right away to enhance your quality of sleep...
Try using one or two of these techniques today so you can enjoy a deeper, more anabolic sleep tonight...
#1. Avoid Blue Light Close to Bed
I've struggled with sleep. One of the biggest reasons was blue light exposure.
I'd flip through email and social media accounts before bed, thinking I'd just keep doing it until I fell asleep.
What I found was, despite feeling tired, I just couldn't fall asleep. Maybe you're experiencing something similar?
You see, artificial light - particularly the blue light emitted off phones, tablets, and computer screens cause your body to produce more daytime hormones like cortisol.
And when cortisol goes up - your "deep sleep" hormone - melatonin goes down.
It's a recipe for catabolic sleep. Especially because cortisol is a big-time testosterone and muscle killer.
Researchers have found men who used electronics that emitted blue light (i.e. iPads, smart phones, etc.) a few hours before bedtime had a negative impact on their REM sleep.
Which is the best sleep state you can be in for maximum growth hormone release and a strong natural boost in testosterone.
Which is why my first tip for you to get better quality sleep so you can build muscle throughout the night - is to avoid flipping through your phone or tablet at least two hours before bed.
Instead, read a book. Spend time with your family. Or even enjoy a "cardio workout" in the bedroom with your significant other ;-)
Regardless of what you do, just keep blue light out of your plans.
# 2. Wind Down on Caffeine
Don't worry, I'm not going to tell you to stop drinking caffeine.
In fact, I'm sipping on a hot cup of coffee as I write this ;-)
Truth is, caffeine has tons of health benefits, and telling you to stop drinking it would probably do more harm than good -- assuming you're not exceeding the daily recommended amount.
The problem with caffeine isn't the caffeine itself, but the time you decide to drink it.
If it's too late in the day you will screw up your sleep and become catabolic for all hours of the night - even consuming caffeine in the late afternoon can wreak havoc on your body while you sleep.
You see, when you consume caffeine your body produces adrenaline and cortisol; the two worst possible hormones to provoke before bed.
Both are like arch-enemies to your muscle and testosterone levels.
My tip?
Stop drinking caffeine right around noon.
# 3. Sleep Position
What if I told your sleep position could make or break your ability to achieve quality sleep?
It seems trivial, I know...
But yet your sleep position is one of the most critical factors for getting a good night of anabolic sleep.
Get this, the position you sleep in affects the stability of your spine, hormone production, oxygen supply, muscular recovery (and function), metabolism, and more!
So your sleeping position may be compromising your ability to fully recover from your workouts and maximize muscle growth.
One of the best sleeping positions is called "The Starfish."
This is where your arms are up overhead, legs spread out, and you're lying on your back.
Interestingly, this exact sleep position mimics a T-boosting power stance which has been shown to boost your master male hormone as much as 20% in just two minutes!
It may feel odd at first, but you'll wake up feeling rested, energized, and full of testosterone come morning.
There you have it...
Three simple ways to improve your quality of sleep tonight so you can recover faster, supercharge your sex-drive, increase testosterone naturally, and build muscle overnight.
Try them for yourself and let me know how you slept when you wake up tomorrow.
And if you want more overnight muscle-building & testosterone boosting tricks, just check out the link below:
Enjoy!
