Glands that activate during physical exercise and that impact the quality of our sleep.

It's important to know how to prepare to optimize recovery and muscle building during sleep, as well as the importance of melatonin and serotonin after our daily exercise routine in increasing our muscle mass during sleep.

Studies have shown that having a set of conscious habits beneficially impacts the quality of our sleep, not only providing us with restful sleep, which is crucial for overall health and physical performance, but also boosting the results of our strength training, allowing us to perform better and recover more efficiently.

The first thing is to go to bed early and get up at dawn, to continue our bodies' natural cycles of Light and darkness. Darkness signals to the body that it is time to reduce cortisol production and increase melatonin. Going to bed late will alter hormonal production, impacting our muscle recovery and sleep quality.