Celebrities such Dwayne Johnson a.k.a. “The Rock” and Hafþór Júlíus “Thor” Björnsson or more famously known as Sir Gregor Clegane from the Game of Throne series, is the perfect example of how a human being can attain a body built like a mountain. These people have taken a lot of steps to reach this kind of bulk.

Some of these measures include a Herculean meal plan such as that of The Rock’s. His meal plan made him eat seven meals a day while doing regular workouts. The food he eats in a day is atrociously huge: 26 ounces of cod, an 8-ounce chicken breast, an 8-ounce steak, 12 egg whites, 5 cups of vegetables, 6 cups of rice, and 24 ounces worth of potatoes. For an average person, gulping down that huge amount of food just doesn’t sound right.

While the meal plan mentioned above looks like a meal fit for a king, Dwayne Johnson’s body and activity require him a tremendous energy found when consuming food. The fact is that these food are also healthy in preparation. However, to get a body the same as Dwayne does a person only need diet and gym workouts?

The answer to that question is a big no. For a person to acquire such feats, one does need to rely solely on diet and exercise. Although a lot of individuals know that there’s a substantial amount of research done on the benefits of sleep with people who work out, rest and sleep remain an afterthought.

The reason for this belief is that sleep and rest aren’t synonymous with hard work. When people talk about bodybuilding, all they think of is pumping iron and not resting until getting results. No pain, no gain. This thinking is dangerous and could potentially leave people with life-long problems. Here are a few tips on balancing the need for sleep and hitting the gym.

Getting the Right Amount of Hours

Sleep is by far the best chance for the body to recuperate and regenerate. When the body gets to rest, a lot of processes begin. When a person works out rigorously, microscopic tears within the body happens. The body starts healing itself by producing GH or Growth Hormones which are responsible for regenerating a lot of muscles. The body releases GH only when a person is in a deep sleep.

The right amount of sleep according to experts is around 7-9 hours. The body is in optimal peak status when waking up from a quality sleep.

The Best Place to Sleep

Not only do you need proper sleep, diet, and exercise, but you also need to have a place conducive for a quality sleep. Try folding your bed sheets correctly so that wrinkles won’t disturb your sleep. Pillows and blankets can also help you if you want. The best beds are available through a lot of sites such as Beds Online. Having a proper bed rather than a squeaky, noisy, and old mattress can mean all the difference in you having a good night’s sleep or a terrifying night awake.

Avoiding Gadgets at Night

Here’s a fun fact: Artificial light will keep you awake at night. This fact is the reason why it’s best to stay away from your smartphones, laptops or any other device that can interfere with your sleep at night. Physiologically speaking, the body produces melatonin when exposed to bright lights. Melatonin is responsible for the circadian rhythm, a process which keeps us awake. It’s best to shut down any devices 30 minutes before sleeping. An alternative to using gadgets is to read. It’ll help you sleep much faster.

Avoid Exercising Too Close to Sleep

It’s a known fact that exercise can help you sleep better at night. A word of caution though, exercising and lifting weights minutes before sleeping will elevate your cardiac rate and your temperature. Instead of feeling tired, you feel invigorated which will cause you to lose sleep.

Exercise should be done in the afternoon, far away from sleeping hours.

Don’t Over Do it

“No Pain, No Gain” is the most standard line we hear from hardened body builders. However, most of us understand that saying by working over time and forcing ourselves. Forcing something is never a good thing as with the body. If a person tends to push something in the body, that part will eventually break.

Muscles begin to shrink, in a process known as Muscle wasting. Bones tend to become brittle, and the body tends to be more susceptible to infection. Instead of gaining a lot, a person loses more when he or she overworks.


Hulking goliaths such as Dwayne Johnson have physiques that may look intimidating and impossible to achieve. However, to be healthy, you don’t need to have a body like Dwayne’s. A lot of people fall into the trap of not putting sleep as a priority and instead focus on exercise and diet. Sleep is the phase in which the body recovers by producing GH or Growth Hormones.

These Growth Hormones are responsible for the healing and recovery of a person. Sleep not only provides healing, but it also provides the body with immunity to a lot of diseases, and can also make a person more invigorated when waking up. Don’t ever underestimate the power of what a good night’s rest can do.

Author Bio

Rachel Minahan is a writer and a blogger who loves writing about health and lifestyle. She’s a known gym rat and loves living healthy. When not writing, Rachel isn’t a party pooper as she loves going to parties with his gym buddies.

About The Author

Jeffrey Elder