😴 Should You Nap To Build More Muscle & Lose Fat In 2024?

"I Want To Be Happier & Confident"

I was asked recently if it’s advisable to take an afternoon nap?… and will it help build more muscle and/or lose fat?

This is a great question because getting better, deeper sleep is easily one of the most important things you can do for your health, fitness, and longevity — physically, mentally, AND emotionally.

Unfortunately, most of us do not get enough sleep and for sure, we don’t get deep sleep.


This is due to poor lifestyle choices and sleep hygiene, such as:

  • Too much light before sleep, especially from electronic devices.
  • Erratic sleeping patterns.
  • What you eat or drink or don’t eat/drink before bed.
  • Stress and having your mind racing and worrying about life.
  • Taking substances that you think will help with sleep, but actually cause poorer sleep – such as sleeping pills, alcohol, marijuana, and similar drugs.

And because of the poor sleep, you have hormonal imbalances. Less positive, youth hormones – such as testosterone, growth hormones, thyroid, melatonin, etc.. while you have more negative, aging hormones such as stress hormones like cortisol, adrenaline, and higher insulin levels.

The end result is hormonal imbalances and accelerated aging – resulting in less muscle, more belly fat, and poorer mental performance.

Should I Nap?

So yes, taking an afternoon nap, especially if you didn’t get a good night’s sleep, is a great idea… as long as it doesn’t negatively affect your sleep in the evening.

Some people, when they nap, go to bed later or they wake up more often in the middle of the night. The nap is now hurting your total sleep, not helping it.

So, in this situation, I suggest you don’t nap. Instead, maybe just go for a relaxing walk to relax your body, or meditate.

Also, keep your naps short. For sure less than 60 minutes. I suggest between 15-30 min.


The truth is that because of your body’s circadian rhythm, you’ll naturally be more tired in the afternoon. And no, it’s not because of a heavy lunch or the morning caffeine wearing off.

This is normal and this is why in many countries you have an afternoon siesta.

Almost all animals nap and so should you if it doesn’t cause problems sleeping at night.

The better and longer you sleep, the more muscle, less body fat, and happier your mood because of better hormonal balance.

I’ve got two important links I want you to visit today based on your goals.

One is about a proven way for quickly improving your muscle-building hormones and decreasing your negative hormones.

The second is a formula I take at night to help me get better, deeper sleep.

Take a look at either one or both and let me know how it works for you.

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