We all know the benefits of getting a good night’s sleep, but did you know getting the right amount of sleep can also help you increase lean muscle growth and maintain a healthy weight.   One of the main functions of sleep is cellular restoration; this is the way our bodies repair and regrow cells. This is crucially important for muscle repair, protein synthesis, tissue growth and hormone release and all of these functions are really important for increasing lean muscle mass.   When we get enough good quality sleep our body produces growth hormone. This is the hormone that make children and adolescents grow, but in adults it helps to build lean muscle mass and repair muscles torn while exercising. Growth hormone is essential for athletic recovery.   Unfortunately, most Australians are not getting the sleep they require to reap the benefits. The 2016 Sleep Health Survey of Australian Adults showed that between 33-45% of Australian adults have daytime consequences from inadequate sleep, either in duration or quality.   If you are struggling with either getting to sleep, or staying asleep there are some easy changes you can make to improve your sleep quality – try to stick to a consistent sleep schedule of going to bed and getting up at around the same time; do some vigorous exercise daily and try to limit using electronic devices in bed.   Adding products like EHP Labs OxySleep, Force Element Performance NIGHT OPS, Body Science HydroxyBurn Sleep Rx, and ATP Science Adrenal RX can also help you get a good night’s sleep and greater benefit from your rest.   Like the dietary protein that aids in muscle repair and new muscle growth, the body produces its own muscle building protein when we sleep. While sleeping, blood flow increases to your muscles promoting growth and repair. Maintaining a consistent sleep schedule of 7-8 hours a night will improve your athletic performance.   Along with increasing muscle strength, sufficient sleep has also been shown to improve muscle coordination, speed, and reaction time. Aside from the direct impact sleep can have on muscle growth there are also many indirect benefits to getting a quality night’s sleep that will help your overall health and athletic performance.   Sleep can help you maintain a healthy weight by controlling hunger hormones. While asleep your body suppresses your appetite as you’re using less energy than when you’re awake.   Sleep helps with brain function including learning, memory, problem solving, creativity, decision-making, focus and concentration. Sleep gives your brain the opportunity to clear waste from your central nervous system and remove toxic by-products from your brain that build up over the day. Sleep has similar benefits for our emotional wellbeing, supporting emotional stability and helps support your immune system, keeping you fit and healthy.   Now, switch off your phone and go to bed!