You can train like a beast and eat like a king, but if you sleep like a baby (waking up every two hours crying), you won't see the results you deserve. Sleep is the forgotten pillar of fitness.
Muscle Growth Happens During Sleep
When you lift weights, you create micro-tears in your muscle fibers. It is during deep sleep (specifically Slow Wave Sleep) that your body releases the majority of its Human Growth Hormone (HGH) to repair these tissues.
Sleep and Fat Loss
Sleep deprivation wreaks havoc on your hormones. It increases ghrelin (the hunger hormone) and decreases leptin (the satiety hormone). This is why you crave sugary, fatty foods when you're tired.
Central Nervous System Recovery
Heavy lifting taxes your CNS. Sleep allows your brain and nervous system to recharge, ensuring you have the coordination and drive to push hard in your next session.
Tips for Better Sleep
- Stick to a Schedule: Go to bed and wake up at the same time every day.
- Create a Bedtime Routine: Wind down 30-60 minutes before bed without screens.
- Optimize Your Environment: Keep your room cool, dark, and quiet.
- Limit Caffeine: Avoid caffeine at least 6-8 hours before bedtime.