Recovery · 1 min read · Updated
Sleep: the free performance booster
Seven to nine hours of sleep helps you build muscle, lose fat, control hunger and lift more. Here's how to get more of it.
You don't grow in the gym. You grow when you recover, and sleep is where most of that happens. Short on sleep, you'll lift less, feel hungrier and find it harder to stick to your plan.
The target
Adults do best on 7 to 9 hours a night. If you're training hard and always tired, sleep is the first thing to fix, before any supplement.
Better sleep habits
- Same bedtime and wake time, even on weekends (mostly).
- A cool, dark, quiet room.
- No caffeine for about 8 hours before bed.
- Put the phone away 30 minutes before sleep.
- Big meals and hard workouts a bit earlier in the evening if they keep you up.
Naps and catch-up
A short nap of 20 to 30 minutes can take the edge off a bad night without leaving you groggy. Sleeping in on the weekend helps a little, but it doesn't fully make up for a week of short nights. Steady beats catch-up.
Safety first: Loud snoring, gasping at night, or feeling exhausted after a full night's sleep can be signs of sleep apnea. It's common and treatable; ask your doctor.