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you go to the gym and do the most awesomebestest workout possible, meal prep all your bland broccoli and chicken breast, and takeall the overpriced supplements you found on a fitness instagram, yet even though you seemto be doing everything right, your buddy, who started getting in shape about the sametime as you, is still getting better results. and he or she does the same workouts but hardlymeal preps while eating the occasional pizza and ice cream, and the only supplement he’staken is a protein shake he found on sale in the bargain bin. so how is this possible? well, what you didn’t realize is that yourfriend is doing better at the number one most

important thing outside of exercising thanyou are. while you’re binge-watching on the new hottv series, or playing your favorite videogame for hours, or even just staying up doing…whatever you might be doing on the internet, your buddy is hard at work… sleeping. if you’re the nocturnal type that gets hardlyany sleep with the occasional 8 hour sleep, chances are you’re holding yourself backfrom getting the best results possible. we already know how important sleep is justfor the sake of survival, after all, all animals have to sleep some time. when it comes to increasing your gains, sleepingis pretty darn important.

let’s start off with the most obvious effectof not sleeping enough, and that’s the negative impact on performance. if you ever go to the gym feeling tired andsleepy, chances are you won't be doing half as much work as you normally would. studies on sleep found that subjects chronicallylacking sleep had significantly slower reaction times on the psychomotor vigilance test. slower alertness means both lower mental andmotor capacity. plus, studies found sleep deprivation increasesthe amount of mistakes people make, leading to a possible increase in injuries.

and we all know, if you’re hurt, you ain’tworking out to begin with. as far as actual performance, sleep deprivationdoesn't really affect your peak capabilities, meaning you still can push heavy weights orperform at a high intensity, but... you'll get tired quicker. researchers believe this is because when sleepdeprived, people tend to have trouble metabolizing glucose. since glucose is important for energy, notbeing able to break glucose down means your energy levels will be breaking down instead. outside of performance, sleep plays the evercrucial role of balancing hormones.

when we sleep, your body releases high amountsof anabolic hormones such as testosterone and igf-1. you’ve probably heard of testosterone beforeand its close relationship with building muscle. when sleep is disrupted, however, especiallywhen disrupting the first cycle of rem sleep, the release of these ever-important hormonestake much longer. this can disrupt the body’s ability to repairand build muscle during sleep, and even worse, a study found that subjects suffering fromsleep apnea had lower levels of overall testosterone. a combination that for sure will reduce yourgainz. and the effect on hormones doesn’t stopthere.

one thing that sleep is also good for is bringingdown the levels of muscle-"breaking" hormones, aka catabolism. cortisol, the main culprit of these hormones,remain elevated whenever you don't get a good night's rest. and the tricky thing about this is that thetime you sleep matters, too. even if you’re getting the proper amountof sleep, studies have found that people sleeping in the daytime were not able to bring downcortisol levels as much as people sleeping regular hours of the night. this is because there is a connection betweencortisol secretion and the natural clock in

which your body operates on known as the circadianrhythm. you night owls might be losing more musclemass than your early sleeping counterparts cause your cortisol levels are shot. and even if you're not shooting for gainsbut let’s say you're trying to lose weight instead, sleeping doesn't necessarily helpyou lose more weight, but it does help you lose the right type of weight. when compared to people that slept 5 and ahalf hours per night, people that slept 8 hours per night lost the same amount of weight,but they lost 55% more fat while preserving 60% more muscle.

it's almost like you're... sleeping your fataway. not to mention that multitude of studies haveshown lack of sleep increased levels of the appetite-raising hormone ghrelin while decreasingleptin, the hormone responsible for making you feel full. so less sleep can equal to more eating, anda bigger belly. so moral of the story is, don't mess withsleep. get your sleep, and get enough of it. heck, if you're watching this right now at1 in the morning, turn off your phone, your computer, whatever, don't even bother liking,sharing, nor subscribing.

just go to sleep! now! let your dreams be dreams... good night.