Sleep is training too

Recovery, 4 min read

Muscles do not grow during the workout. They grow during recovery, and most of it happens during sleep. Short sleep makes training feel harder, slows progress and increases hunger, especially for sugary food.

Aim for 7 to 9 hours. Keep the same wake-up time on weekdays and weekends as far as you can. It is the single strongest signal for your body clock.

Dim the lights and put the phone away 30 to 60 minutes before bed. Keep the room cool and dark.

Cut caffeine after 2 pm. It stays in your system for many hours, even if you fall asleep fine.

On weeks you sleep badly, train lighter rather than skipping. A walk and mobility session still counts. If you snore heavily or wake unrefreshed despite enough hours, speak to a doctor.