Does the position you sleep in at night affect muscle growth?

**thx10050** · 05-14-2002, 05:33 AM

Well, I couldn't really find any answers or questions regarding this, but I thought I'd bring it up, because I'm interested if anyone knows the answer. Does muscle tend to grow less or more when sleeping in certain positions? I usually start off sleeping on my back, but I tend to move around a lot in my sleep.

**daniel2166** · 05-14-2002, 05:52 AM

My studies tell me sleeping upside down like a bat while wearing a shower cap will increase muscle growth by 25%.

**Templar** · 05-14-2002, 06:06 AM

bump

**LethalGunz34** · 05-14-2002, 06:51 AM

I don't think so as long as you get 7-8 hours of sleep a night.

**sietchring** · 05-14-2002, 07:03 AM

i remember reading that sleeping flat on your back w/o a pillow, decompresses the spin and allows for an increase of nightly gh production.

**Geeza** · 05-14-2002, 08:50 AM

so does this no pillow thing work even if you sleep on you side cos thats the main position i sleep in???

**sietchring** · 05-14-2002, 10:22 AM

you have to flat on your back. takes a few nights to get used to, but very relaxing.

**canuck195** · 05-14-2002, 10:28 AM

You guys make it so much more difficult than it should be:

-train HARD
-eat LOTS
-and just freakin' sleep

**Azx** · 05-14-2002, 11:59 AM

Originally posted by canuck195
You guys make it so much more difficult than it should be:

-train HARD
-eat LOTS
-and just freakin' sleep

BUMP!

**Jean Schernoff** · 05-14-2002, 12:00 PM

It is good to sleep flat on your back because,
1. It is more comfortable and relaxing.
2. Your spine isn't curled in any position. It is straight.
3. You can breathe more properly.

**sietchring** · 05-14-2002, 12:25 PM

Originally posted by canuck195
You guys make it so much more difficult than it should be:

-train HARD
-eat LOTS
-and just freakin' sleep

i see where you're saying, but some people like walking to there goals, and some people like running.

**$-=SeAn NaL=-$** · 05-14-2002, 04:22 PM

This is a severe case of over analysing...just go to sleep and don't worry about it...

**Jean Schernoff** · 05-14-2002, 04:29 PM

This is not over-analysing. Those are the proven facts.

**Travis Stenersn** · 05-14-2002, 06:10 PM

I think Sean means it's just paying attention to something that is far to small to be of any greatly significant impact. It's the minutae and there are greater things you should worry about before that.

It's kinda like asking how many carbs are in my toothpaste, hehe.

**thx10050** · 05-14-2002, 06:17 PM

Well, sorry it garnered a negative reaction, but I'm a curious person by nature and was wondering.

**Travis Stenersn** · 05-14-2002, 06:19 PM

I didn't mean to sound negative there bro! If you were referring to me, I apologize.
It was a legit Q!

**mickeys** · 05-14-2002, 06:36 PM

if you cut off blood circulation to your arms, etc it may have some effect, but for the most part I don't think it matters how you sleep

**Seanner** · 05-14-2002, 07:12 PM

Originally posted by Jean Schernoff
It is good to sleep flat on your back because,
1. It is more comfortable and relaxing.
2. Your spine isn't curled in any position. It is straight.
3. You can breathe more properly.

Ummm... how serious is #2? I'm think I'm going to start sleeping on my back. I've always slept on my stomach, and when I stand sideways in front of a mirror with perfect posture it seems my lower back is curved, and my abs stick out slightly almost making me look overweight, even though I'm low bodyfat. Is this natural, or I do have some kind of bent spine or anterior rotated pelvis or whatever.

**ex_banana-eater** · 05-14-2002, 07:19 PM

ive always slept on my stomache because i cant fall asleep any other way. my spine has a curve at the top just below my neck where it curves and pops out alot. would sleeping on my back slowly correct my spine? ive also watched this infomercial trying to sell these shoe souls and they say shoes curve your spine incorrectly the way mine does. anyway, any tips on keeping good posture?

**Travis Stenersn** · 05-14-2002, 07:29 PM

Guys first let me say that the spine's anatomical reference position does have a slight concavity to it in the lumbar section(lower back). It's called a lordodic position or back.

BUT it is quite common in athletes and the general population to have an anteriorly rotated pelvis, exagerating this curve and giving the possibility of a host of problems.
These include lower back pain, groin tears, hamstring pulls, and other nasty injuries.

It's a pretty complicated subject.
It's caused by an imbalance between some muscles. Namely, your hip flexors are too tight and your hip extensors/abs aren't strong enough. Correct through stretching the hip flexors and strengthening the abs and hip extensors like gluteals and hamstrings.

Remember, any exercise has the potential to "tighten" a muscle. So squatting can actually make this problem worse! That's why ts so common with athletes, everyone loves the squat! A primary muscle involved in hip flexion actually attached on your pelvis and your tibia, it's called the Rectus Femoris, and runs right down the middle of your quad(and is thus strengthened by squats). To avoid such an imbalance, make sure you stretch your hip flexors, and make sure you do as much hip extension dominant exercises, like deadlifts, as you do quadricep dominant exercises(like squats).

For more reading on this check out
"The Pelvis has left the Building" at www.t-mag.com

**Fresch** · 05-14-2002, 08:22 PM

Originally posted by Travis Stenersn
Guys first let me say that the spine's anatomical reference position does have a slight concavity to it in the lumbar section(lower back). It's called a lordodic position or back.

BUT it is quite common in athletes and the general population to have an anteriorly rotated pelvis, exagerating this curve and giving the possibility of a host of problems.
These include lower back pain, groin tears, hamstring pulls, and other nasty injuries.

It's a pretty complicated subject.
It's caused by an imbalance between some muscles. Namely, your hip flexors are too tight and your hip extensors/abs aren't strong enough. Correct through stretching the hip flexors and strengthening the abs and hip extensors like gluteals and hamstrings.

Remember, any exercise has the potential to "tighten" a muscle. So squatting can actually make this problem worse! That's why ts so common with athletes, everyone loves the squat! A primary muscle involved in hip flexion actually attached on your pelvis and your tibia, it's called the Rectus Femoris, and runs right down the middle of your quad(and is thus strengthened by squats). To avoid such an imbalance, make sure you stretch your hip flexors, and make sure you do as much hip extension dominant exercises, like deadlifts, as you do quadricep dominant exercises(like squats).

For more reading on this check out
"The Pelvis has left the Building" at www.t-mag.com

Anterior pelvic tilt is cited as a common condition in North America, and is particularly promoted by Chiropractors over there. Here in Australia, quite the opposite is found to be the case..there is a lack of normal curvature. I wonder if the natural lordotic curve is explained as being "unnatural" so as to justify some chiropractic intervention??

Anyways, a more common entity which wll cause ongoing problems is where one side only of te pelvis is rotated so that it no longer aligns with the other. This can give the appearance of a leg-length difference. It also contributes to a multitude of back and leg problems as it disrupts the normal biomechanics of the whole lower limb complex and the spine. Luckiy, it is an easily remedied condition.

As for sleep and growth, sleeping in any horizontal position will cause growth overnight as the intervertebral discs reabsorb fluid lost during the day. The particular position is not crucial.

Sleeping on your back with the neck suported, or on your side with the neck supported, is a good position. Sleeping with too low or too high pillows will put strain on the neck. Sleeping on your front means that the neck will be teisted for long periods and this is not good!

**Travis Stenersn** · 05-14-2002, 08:29 PM

Fresch, what steps can be taken to remedy a situation as you described above(pelvic tilt unevenly distributed)?

**big-n** · 05-14-2002, 08:35 PM

i dont know about muscles...but ive slept on my side for all my years and i can tell ya its catching up with me, the only way i am comfortable now is to sleep flat on my back or else i feel like im being twised in a vice

**Awais** · 05-14-2002, 08:41 PM

Originally posted by daniel2166
My studies tell me sleeping upside down like a bat while wearing a shower cap will increase muscle growth by 25%.

HAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAHAHHAHAHAHAAHAH AHAHAHAHAHAHAHAHAHHAHAHAHAHAHAHAH!@#!@#!@#!

**Fresch** · 05-14-2002, 08:46 PM

Originally posted by Travis Stenersn
Fresch, what steps can be taken to remedy a situation as you described above(pelvic tilt unevenly distributed)?

Correction is by a simple treatment known as Muscle Energy techniques. It was devised by Osteopaths, but some Physiotherapists do it also over here in Australia. It is a specific form of contact/relax technique to relax spasmed muscles and let the pelvis slide back into place.

To the maintain the position, there needs to be stretching of the tight structures - gluts, piriformis, ITB, psoas - and strengthening of the abdominal and gluteal muscles.

**Aker** · 05-14-2002, 09:08 PM

Fresch, you Travis and Jean seem to be by far the smartest people on these boards. J/C, whose the smartest?

I sleep on my side, I want to start sleeping on my back, seems more "natural."

**Travis Stenersn** · 05-14-2002, 09:33 PM

Fresch does know his stuff, I guess that's imperitave in his profession.

Thanks Fresch, sounded similar to what I described above, but it appears like physiotherapy would be the best route for such an ailment?

Thanks for the Props Aker!

Jean would rock me in terms of marks if we were in the same class I'm sure! (that's partly because I don't do homework or pay attention, but none the less..

).

**TomGS** · 05-14-2002, 09:39 PM

This is gonna be worse than the 'beating off vs test levels' thread...

**canuck195** · 05-14-2002, 09:53 PM

Originally posted by TomGS
This is gonna be worse than the 'beating off vs test levels' thread...

Could Bruce Lee kick Ronnie's ass?

**Buff_Daddy** · 05-15-2002, 03:08 AM

Originally posted by $-=SeAn NaL=-$
This is a severe case of over analysing...just go to sleep and don't worry about it...

yeh, its ridiculous

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