I’m no sleep expert on sleep and muscle growth so when I google how much sleep do you need for optimal muscle building, I end up getting the same 7-9 hour window suggestion as everyone else. I’m also frequently asked is 6 hours of sleep enough to build muscle? To which I answer, “No. 6 hours is not enough sleep to grow muscle.” I put the resource link below the article. Also you can watch this article via youtube directly or embedded below:
The study is concerned with mental capacity due to lack of sleep but the body works as a whole so I take the personal liberty of assuming if one system starts to fail due to lack of sleep, then the others can be operating at optimal levels either.
If you don’t get a full 7-9 hours sleep, can you make up for it with naps? Mostly.