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https://www.bodybuilding.com/fun/teen-sleep_for_mass.htm#:~:text=If%20you%20want%20to%20maximize%20gains%2C%20you%20must,8%20hours%20everyday%2C%20preferably%20all%20in%20one%20session.
https://forum.bodybuilding.com/showthread.php?t=120122831
And I don't wake up in the middle of the night either, it's all solid sleep, with no pills to help me fall asleep. Whenever I experiment with free running sleep and not using an alarm clock, I find myself naturally sleeping 10, 11, sometimes 12 hours a day! It's really troublesome because I'm in college and don't have time to sleep 12 hours a day.
https://theothershift.com/bodybuilding-as-a-12-hour-shift-worker/
There’s no magic potion to building maximum muscle as a 12-hour shift worker but there are hacks to fast track doing those daily double-takes in the mirror. The best way is to remove friction when it comes to our five critical aspects; clearly defined goals, access to gym equipment, nutrition, quality of sleep and keeping yourself accountable.
https://www.bodybuilding.com/content/the-importance-of-sleep.html
Sleep research is not conclusive on this point but many bodybuilders will attest to the benefits of a complete night of uninterrupted sleep (8-10 hours). Getting Adequate Sleep. Often it is hard to get a good night of sleep. Even when we do fall asleep the quality of the sleep may not be sufficient. The following ways can assist in getting that good night sleep and …
https://builtwithscience.com/sleep-and-muscle-growth/
Sleep impacts your testosterone levels. To make matters worse, it’s also well known that sleep deprivation causes a decrease in anabolic hormones like testosterone. In fact, a 2015 paper found that: Day-to-day testosterone levels were significantly decreased by 10 to 15% in young men who underwent just 1 week of sleep restriction to 5 hours ...
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