I'd love to find out if electrical muscle stimulation while sleeping could effectively provide exercise without causing excessive sleep disruption. Could be a zero-effort supplemental form of exercise for sedentary people.
First, learn to sleep on your back
Second, attach the blanket to the bottom of the bed and learn to sleep with your knees up. Use the blanket to help.
Third, put some books under the legs (on the head end)
Keep adding books until you almost slide down, get used to it and add more books.
Eventually you wake up feeling like you did a proper leg day.
Keep at it and go for isometric nucleus overload. Every 6 weeks remove half the books for 2 weeks.
You will grow enormous legs and they will stay that way.
I suppose you could tie rubber bands to your arms in stead of the books but I haven't tried that. I'm sure it will make for a memorable period of your life. ha-ha
Unfortunately, if you don’t lift heavy (or if you use electrical stimulation that’s mild enough to sleep) then you’re not going to put your muscles into hypertrophy, so you won’t gain muscle mass either.
I haven't been able to find much in the way of research on the tolerability of EMS during sleep. I would be surprised if the idea is actually feasible. It just seems like it would be such a big win if it was.
Personally, I frequently toss and turn and breath heavily, and wake up with a high heart rate. But then, my sleep quality is terrible and when I got a sleep study the sleep phase diagram looked like a seismograph reading during a 4 hour long earthquake, so...
1: https://theconversation.com/exercise-extends-life-even-witho... (Maybe not a great source but I think there is a wealth of evidence for this)
Lifting weights also increases bone mass. As you get older, osteoporosis becomes more and more of a concern. You fall one day, and the less bone mass you have built up, the more likely it is that you will lose mobility. There is a strong link between reduced mobility and cognitive decline and also a cascade of other health problems. Old person + hip fracture = significantly increased mortality, and the way to prevent this is by building up bone mass while you still can.
For me, after physical activity sleeping is much easier but if i over do it cortisol wil make it worse. (I once created an exercise formula that kept me awake long enough I started hallucinating) Spinach does miracles for me, the magnesium folate and flavonoids lower cortisol. Popeye was apparently on to something.
YMMV
Source? I haven't been able to find info on this. I get resuls on nocturnal tachycardia and such. Nothing on elevating a sleeping person's heart rate and observing the result, though.
If you slowly condition yourself I think you can exchange sleep quality for increased heart rate.
But I suspect the heart needs rest too and you will die.
An isometric hold would be better I think. You don't get any vo2max improvement but it does improve cardiovascular health.