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Your Sleep Is Killing Your Gains


How To Optimize Sleep Hacking For Building Muscle & Burning Fat

Did you know that having proper sleep will dictate how fast your body is going to build muscle or rip body fat off?

If you are like most people who are reading this right now, odds are that you may not of known this.

When it comes to:

  • Building Muscle
  • Burning Body Fat
  • Reducing Stress
  • Regulating Hormones

Sleep is one of the biggest factors to to each of these key points.

In this article I am going to share some of the best ways to sleep and help you hack your sleep cycles for building muscle, and losing body fat.

<img src="mansleeping.png" alt="Optimize sleep for muscle building">

Some of you may be automatically thinking in your head "Dude I sleep 8 hours I'm good"..

However, my question for you is:

Do you know if you are actually getting quality sleep?

Are You Sleep Hacking?

Did you know:

That looking at your phone, TV, or computer before bed suppresses melatonin production (crucial hormone for telling your body to fall asleep) and disrupts your body's natural timer for sleep & waking up?

This is due to Blue Light put off by these devices!

Blue wavelengths are beneficial during daylight hours because they boost attention, reaction times, and mood... however are very destructive for your body at night.

These Bluelights (artificial lights) are essentially resetting our internal clocks, and tricking our bodies to think its time to wake up when we should be going to sleep.

One of the easiest sleep hacks you can do is to set automatic blue light dimmers on your phone, tv, computer, etc to protect your eyes at night and make sure you are not getting blue light exposure.

Let's dive into how you can master your sleep cycles for maximum muscle growth and have better energy, mood, fat loss, muscle gain, hormone balances, etc! 

So, How Do You Improve Sleep Quality?

Now that I have you wondering if you are optimizing sleep for building muscle, hormones, and losing body fat. 

Let's dive into some of the best sleep techniques I have personally found over my years of optimizing and hacking my body.

1. Eating Protein Before Going To Sleep

<img src="sleeping.png" alt="Eating Before Bed">

What you eat late at night has a huge impact on how your body is going to be sleeping throughout the night.

One of the best things I ever learned through my years of research was to have a higher protein and higher fat meal before bed.

This is not being done with the intent to "protect my muscles from being eaten away while I am sleeping" as I use to think would happen if I went more than five hours with out eating. 

The main reason I choose to do this before bed is because it helps me feel satiated, and relaxed before going to sleep.

Eating Protein Before Bed Helps Build Muscle

Come to find out, after I started doing this for a couple months I noticed my body recovery from my workouts faster, and I was starting to build muscle a little faster.

That is because before going to bed eating higher protein contents does help build muscle [1] due to the amount of amino acids and nutrients that are available to recovery properly.

One of my favorite meals I cook before going to bed is:

  • 4-5 Whole Eggs which contains roughly around 800mg of cholesterol


  • Grass Fed Ground Beef (80/20%) with 1 tbsp of Hummus


2. Sleep Hacking The Temperature In Your Bedroom

<img src="NestThermo.png" alt="Nest Thermostat ">

Did you know before drifting off into your deepest stage of sleep your brain needs to drop 3-4 degrees of heat?

That is why most people say "Oh man, I sleep so good when its cold". This temperature allows your body to drift into a deeper state of sleep and stay their longer.

Science has yet to discover the exact causation between your body temperature and great sleep, but there are several studies that connect the dots.

Therefore overall, your body is getting the best sleep possible with just the change of a thermostat. I personally found that if I keep my bedroom 62-64%, I will get the best sleep.

Controlling temperature while you sleep not only is crucial for getting the best sleep, but crucial if you want your significant partner to cuddle with you more often.. haha

Back on track, controlling the temperature is easy now days.

If you haven't seen the nest thermostat check it out.

It can connect with Alex and use Artificial Intelligence to cool your house/apartment at peak efficiency and learn your schedule to set your air controls on auto pilot that way you never have to worry about it again. 

Another sleep hack that I do is using chilled pillows that stay cold 24/7 to help cool your body down before and while your sleeping. 

3. Limit Your Blue Light Exposure For Better Sleep

If you walk away with just one nugget from this whole article, I want it to be this.

As I mentioned earlier in this blog one of the biggest issues when it comes to getting quality sleep, comes from digital devices. 

The blue wavelengths that come off the screen, are known to suppress your melatonin levels and hinder your natural ability to go to sleep.

The easiest thing to do, to help counter balance this is to either:

  1. Get Blue Light Blocking Glasses
  2. Adjust your digital settings on your phone, tv, computer to turn off the blue light 3 hours before going to bed.

This single adjustment has transformed the way my body falls asleep and stays asleep for the best sleep possible.

4. Knowing What Supplements Help With Sleep

For many of you, including myself. We take a supplement or a prescription drug to help us fall asleep at night.

For those who don't and naturally go to sleep every night, that is awesome!

Unfortunately for myself, I find my mind racing late at night and even though I take all the steps mentioned above to help hack my sleep. I always have a hard time putting myself to bed.

For years I always made supplement concoctions to help force my body and mind to go to sleep, because I would always start working or game planning for the next day. Before I could realize it, I would look at a clock and it's 1am...

Not good, if your trying to get quality sleep.

When we started our brand, one of the first products we formulated was PHENITROPE HGH

Formulating PHENITROPE HGH was an absolute must.

Because, I knew there were many people in the world like myself who struggle every night to go to sleep at night.

PHENITROPE HGH is the perfect blend of ingredients like:

  • Melatonin
  • Gaba
  • Valerian Root Extraxt
  • Phenibut

That work in synergy together to help calm/relax the mind and body before bed.

Allowing you to drift off into a natural deep sleep state of sleep.

Where your body can start the recovery process, vitalize, and assist in building muscle & burning body fat.

If your interested in learning more about how PHENITROPE HGH can help you, simply Click Here Now.

Learning How To Get The Best Sleep by Sleep Hacking

My ultimate hope for you is to continue in your journey of optimizing your body for peak performance day & night.


Never stop your journey of education and learning how to improve everyday.

Until next time, 

Ryan Thompson


 1. https://academic.oup.com/jn/article/138/11/2198/4670083

2. https://www.ncbi.nlm.nih.gov/pubmed/30556352