Let’s talk about something we all love but probably don’t get enough of: sleep.

It’s like the ultimate reset button for your body and mind.

But how much sleep should you actually aim for? And why is it so important, especially if you’re into fitness, building muscle, or just trying to live your healthiest life? Let’s break it down.

How Much Sleep Do You Need?

The general recommendation for adults is 7 to 9 hours of sleep per night. But let’s be real—how many of us are actually hitting that mark? Between work, kids, Netflix binges, and maybe a late-night scroll through Instagram, sleep often takes a back seat.

Here’s the deal: If you’re constantly dragging through the day, hitting snooze five times, or relying on caffeine to stay functional, chances are you’re not getting enough. And if you’re into fitness, skimping on sleep is like sabotaging your own progress.

Why Sleep Is a Game-Changer for Fitness and Muscle Growth

When you work out, you’re essentially breaking down your muscles. The real magic—repair and growth—happens during recovery, and that’s where sleep comes in.

1. Muscle Repair and Growth

While you’re snoozing, your body releases growth hormone, which is crucial for muscle repair and (ultimately) growth. Think of it as your body’s way of patching up all the tiny tears you made during your workout which further leads to stronger muscles. Sleep and recovery also helps combat overtraining, read From Burnout to Balance: Combat Overtraining. Essentially no sleep, no growth—it’s that simple.

 

2. Improved Performance

Ever try to hit the gym after a night of terrible sleep? Your energy levels are shot, your focus is nonexistent, and even lifting your usual weights feels like climbing Mount Everest. Sleep helps recharge your energy stores and improves your coordination, reaction time, and overall performance.

3. Reduced Risk of Injury

As previously mentioned lack of sleep messes with your reaction time and decision-making skills, which can increase your risk of injury. Whether it’s at the gym or just tripping over your kid’s toys at home, sleep deprivation can reduce your coordination and reaction time thus increasing your risk of injury.

4. Regulates Hunger Hormones

If you’re not sleeping enough, your hunger hormones (ghrelin and leptin) get out of whack. This can lead to overeating and cravings for junk food, which isn’t exactly ideal if you’re trying to stay fit. Binge eating in combination with poor sleep healing can set back all the progress you gain in the gym.

Signs You Might Need More Sleep

• You’re always tired, no matter how much coffee you drink. 😴
• You’re not progressing in your workouts, even though you’re consistent. 😓
• You’re getting sick more often. 🤒
• Your mood’s all over the place. 😰
• You’re having a harder time losing fat or building muscle. 😔

If any of these sound familiar, it’s time to prioritize your sleep.

Tips for Better Sleep

1. Set a Schedule: The most important in my opinion is to go to bed and wake up at the same time every day—yes, even on weekends. Consistency trains your body’s internal clock, making it easier to fall asleep and wake up naturally.
2. Create a Sleep-Friendly Environment: Keep your bedroom cool, dark, and quiet. While it is recommended to sleep at temperatures between 60-67°F I have found that up to 72 degrees offers good results. Invest in blackout curtains or a white noise machine if needed ( I use an air filter), and consider upgrading your mattress and pillows if they’re uncomfortable.
3. Limit Screen Time: Put your phone away at least an hour before bed. Blue light messes with your melatonin levels, which makes it harder to fall asleep. If you absolutely must use screens, consider wearing blue light-blocking glasses.
4. Watch What You Eat and Drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. Caffeine can stay in your system for up to 6 hours, so try to cut it off by mid-afternoon. Alcohol might make you sleepy initially, but it disrupts your sleep cycles later in the night.
5. Wind Down: Develop a bedtime routine that helps you relax. This could include reading, stretching, meditating, or taking a warm bath. Even 10-15 minutes of relaxation can signal to your body that it’s time to wind down.
6. Get Moving: Regular exercise can help you sleep better but try not to work out too close to bedtime. Vigorous activity late in the evening can keep your body too energized to fall asleep.
7. Limit Naps: If you’re struggling to sleep at night, limit daytime naps to 20-30 minutes and avoid napping late in the afternoon.
8. Avoid Stimulants Before Bed: Aside from caffeine, be mindful of other stimulants like nicotine or even certain medications that can interfere with sleep.
9. Expose Yourself to Natural Light: During the day, especially in the morning, get outside or open your curtains. Natural light helps regulate your circadian rhythm, making it easier to sleep at night.

* Pro Tip- Try to get sunlight or artificial light (Brightest lights in your house if it’s still dark in the morning) for 60-90 minutes before you consume caffeine. Doing this will drain the rest of the adenosine in your body (what makes you sleepy) and will allow the caffeine to work more efficiently.

1. Take supplements: I find melatonin is a good way to fall asleep faster but it doesn’t help so much with staying asleep. For better deep and REM sleep try Glycine powder and Inositol powder.

• So what is glycine? Glycine is a naturally occurring amino acid involved in numerous biological functions that can be found in some foods. Glycine acts as an inhibitory neurotransmitter in the brain and spinal cord and promotes relaxation by reducing overactive brain activity, helping the body wind down for sleep, which is what most of us need!
• Research indicates that 3 grams of glycine taken about 30-60 minutes before bedtime is effective for improving sleep quality. Mix with a couple of ounces of water and drink. Both glycine and inositol have a naturally sweet taste which is an unexpected treat before bed 😊

Benefits of Glycine for Sleep

• Faster Sleep Onset: Helps you fall asleep more quickly.
• Deeper Sleep: Enhances restorative stages of sleep, improving recovery and energy levels.
• Reduced Daytime Fatigue: Promotes better sleep quality, leading to improved alertness and performance during the day.
• Stress Reduction: Its calming effect can help manage anxiety or stress-related insomnia.

• What is Inositol? Glad you asked, inositol is a dietary supplement that contains inositol, a naturally occurring compound often classified as a member of the B-vitamin family (sometimes called vitamin B8, though it’s not officially a vitamin). It is found in foods like fruits, beans, grains, and nuts and is also produced in small amounts by the body. Inositol plays a crucial role in cellular signaling, particularly in the brain, and is commonly used to support mental health and sleep.
• A typical dose for promoting relaxation and sleep is 2-3 grams taken about 30-60 minutes before bedtime. This is about a ¼ teaspoon. I’ll pop the inositol in my mouth and let it dissolve then drink the glycine mixture right after.

Benefits of Inositol for Sleep

• Eases Stress and Anxiety: Calms overactive thoughts and stress that can keep you awake.
• Promotes Relaxation: Enhances GABA activity, leading to a more tranquil state.
• Improves Sleep Quality: Helps regulate neurotransmitter and hormonal balance, leading to deeper and more restorative sleep.
• Non-Habit Forming: Unlike sedatives or sleep aids, inositol doesn’t cause dependency or drowsiness the next day.

*talk with your medical professional before using a new supplement.

Bottom Line

Sleep isn’t just for lazy Sundays—it’s a cornerstone of good health, especially if you’re serious about fitness and muscle growth. Aim for 6-9 hours, and watch how much better you feel, both in and out of the gym. For me personally, everything changed mentally and physically once my sleep consistently improved.

So tonight, put down your phone, turn off the TV, and give yourself permission to hit the hay early. Your body (and your muscles) will thank you for it.