Comments on: What Happens To Your Muscles After 8hrs Sleep

By: Kevin

Kevin — Fri, 10 Mar 2017 05:51:59 +0000

Thanks Mark!

By: Jason

Jason — Thu, 09 Mar 2017 13:38:38 +0000

@Mark

Just google it bud, you will find it online, even amazon sells it.

By: Mark McManus

Mark McManus — Thu, 09 Mar 2017 12:47:42 +0000

@Kevin. Size gains are going to be too small from any 1 workout to measure a difference. So strength gains are key to measuring POP. Instructions here: https://musclehack.com/how-to-know-if-you-are-really-building-muscle/

By: Mark McManus

Mark McManus — Thu, 09 Mar 2017 12:44:49 +0000

@Darrin. The ZMA might help. I couldn’t have the tea, any liquid at night would have me up for the toilet 2 or 3 times. Seriously lol.

By: Mark McManus

Mark McManus — Thu, 09 Mar 2017 12:43:27 +0000

@Irl Dement. Thanks for the suggestion 🙂
@Fred. Thankfully I don’t have an issue with noise. I have rarely ever used those earplugs.

By: Mark McManus

Mark McManus — Thu, 09 Mar 2017 12:41:01 +0000

@Stu. Thanks for the suggestion!
@Steve. I feel for you, man. Nights of no sleep are terrible. And really affect your mood. I hope you find a solution 🙂

By: Darrin

Darrin — Thu, 09 Mar 2017 09:06:53 +0000

I take my zinc capsule & Magnesium (Or ZMA) late in the evening Mark, with a green tea or camomile. Camomile helps me sleep although I prefer the green with Jasmine, but I’m sure that doesn’t help me sleep.

By: Kevin

Kevin — Thu, 09 Mar 2017 04:51:13 +0000

Off-topic but is it possible to measure the peak overcompensation point? E.g. after training, measure arm size every day and when it stops increasing time to train again?

By: Fred

Fred — Thu, 09 Mar 2017 03:34:01 +0000

Two things have improved my sleep recently: 1) eating some fat free greek yogurt about 30 mins before bed and 2) using a pair of soft foam earplugs. I do still wake up most nights between 3 and 4 for a pitstop though.

By: Irl Dement

Irl Dement — Thu, 09 Mar 2017 02:54:02 +0000

Hello Mark,

I concur with Jason. I’d start with 3mg of Melatonin about 20-30 minutes before bedtime. It’s a naturally occurring hormone that diminishes as we get older. You can get it at most supplement stores, on Amazon, or other online shops. I too, still get up to go to the bathroom, but I feel much more rested throughout the day. I wouldn’t recommend the 10mg dose. It gave me nightmares. The particular brand I take is Spring Valley, but you can find the 3mg tablets in several different brands.
There are other health benefits to taking Melatonin too. It’s definitely worth reading about.

By: Steve

Steve — Wed, 08 Mar 2017 23:54:15 +0000

Interesting article, coming right at a time when I’m pretty sure I haven’t slept in two days. I always sleep pretty badly, and suffer on and off periods of pure insomnia where I’m pretty much certain I didn’t actually fall asleep the whole night – tonight being the second in a row of those. It sucks, not just for failing to grow, but means I’m screwed for any workout the next day/s. Can’t find anything about this bulletproof sleep, but I’ve tried everything – the only thing that works for me is sleeping pills. Even worse, weight training tends to trigger it, even if I don’t do it anywhere near bed time.

By: Stu

Stu — Wed, 08 Mar 2017 23:36:43 +0000

Try cherry Active cherry juice. I have sleep properly in years. One shot of that before bed and I slept for nearly 9 hours. Helps release a sleep hormone better than taking melatonin supplements Which can sometime leave u feeling drowsy I u don’t dose correctly

By: Mark McManus

Mark McManus — Wed, 08 Mar 2017 21:06:44 +0000

In reply to roland.

@Roland. Thanks for that, buddy 🙂
I think I may have missed your email. The way to do that is to use the contact form at the bottom of this page https://markmcmanus.uk/
Hope that helps 🙂

By: Mark McManus

Mark McManus — Wed, 08 Mar 2017 21:01:44 +0000

In reply to Jason. @Jason. Whereabouts do you get it, bud?

By: roland

roland — Wed, 08 Mar 2017 20:19:55 +0000

Hi Mark,
You said in your email, ” I always wake up at 3.00am” . Powerful words And that is what the universe delivers to you.
Try thinking differently ” I am sleeping solidly through the night” but believe it. Repeat it as you drift off to sleep.
You are what you think all day, guard those thoughts!! And eat??

On another note I asked a question on your 1on1 training program but did not get any reply I looked the best ever after TSPA but where to next ?

By: Jason

Jason — Wed, 08 Mar 2017 18:57:05 +0000

Melatonin supps work for me. It works well and puts me in a deep sleep, although I can’t get 8 hours all the time the sleep that I do get is quality and have loads of dreams on the stuff. Research it and see what I mean. It’s non addictive and very cheap!!

By: Mark McManus

Mark McManus — Wed, 08 Mar 2017 18:52:55 +0000

In reply to Kevin Matilpi.

@Kevin. Sounds like a relaxing meditation technique. I’m sure would help many fall asleep.
I don’t have much of an issue falling asleep. It’s staying asleep that is difficult.

By: Kevin Matilpi

Kevin Matilpi — Wed, 08 Mar 2017 18:33:23 +0000

Peanut butter not too much,then I actually practice visualizing technique ,from my toes all the way up to my head every muscle relaxing ,but I don’t tiny flex first ,then I see the muscle relax,I do every muscle ,and see it to relax state …Eyes always closed nice deep breaths ,works Everytime I do it sleep for 8/10.. otherwise I’m a six hour kinda guy … ..Try it see if it works for you.

By: Mark McManus

Mark McManus — Wed, 08 Mar 2017 17:27:06 +0000

In reply to TheCHISportsFan. @TheCHISportsFan. I just can't have liquid before bed. Solid food meal for me. Even then, I wake up. If I do have even a glass of water, I'm awake at least twice. So that's off limits for me. Definitely annoying.

By: TheCHISportsFan

TheCHISportsFan — Wed, 08 Mar 2017 17:21:41 +0000

I’ve found that hydrating before bed is a two edged sword. My sleep is DEFINITELY deeper when I’ve been hydrating about 2 hours before going to bed. Obviously, the other side is bladder pressure waking me up in the middle of night, but I do seem to get back to sleep quicker.

By: Mark McManus

Mark McManus — Wed, 08 Mar 2017 17:07:08 +0000

In reply to Steve. @Steve. You're a good man, buddy. Thumbs up :)

By: Steve

Steve — Wed, 08 Mar 2017 16:25:26 +0000

In reply to Mark McManus. Off and on for a couple years. I stopped when I was taking care of my mom after a couple of mini-strokes- she tended to get up and wander in the night, and I was afraid I wouldn't hear her and wake up. I normally sleep pretty well for 6 to 6 1/2 hours, so I haven't started back up. Now I want to experiment again. :-)

By: Mark McManus

Mark McManus — Wed, 08 Mar 2017 16:12:18 +0000

@Steve Marks. Yeah it sucks. Even if I have no liquids before bed, I’m up at 3 or 4 needing to go to the bathroom lol.

By: Mark McManus

Mark McManus — Wed, 08 Mar 2017 16:11:23 +0000

@Steve. Interesting. How long have you used this?

By: steve marks

steve marks — Wed, 08 Mar 2017 15:59:09 +0000

Great post! Always good information. Keep up the good work!

I can’t sleep through the night either.