Your Shitty Sleep Is Affecting Your Gains…

You’re showing up at the gym, lifting heavier each week, and sticking to your macros. But what if I told you the one thing sabotaging your progress isn’t in your training or your diet? It might be your sleep.

You can nail every rep and meal, but if you’re not prioritising your sleep, your gains are going to suffer. Sleep is where the growth happens - your body repairs, your muscles grow, and your body recharges.

Muscle growth doesn’t just happen in the gym, it happens when you recover, and sleep is the ultimate recovery tool. Here’s why:

1. Hormone Production: During deep sleep, your body releases growth hormone, which is essential for repairing muscle tissue and promoting growth. Less sleep = less growth hormone.

2. Protein Synthesis: Sleep is when your body ramps up protein synthesis, the process that repairs muscle fibres after training.

3. Energy Restoration: Poor sleep leaves you running on nothing, making it harder to train well or stick to your nutrition plan.

Have you ever gone into the gym after a bad night’s sleep and even your warm up feels heavy? That’s because sleep deprivation reduces strength and performance. Sleep deprived brains also struggle to concentrate, which means your form and performance in the gym won’t be at it’s best.

If you want to maximise muscle growth and performance, it’s time to start working on your sleep. Here are some practical tips to optimise your sleep so you can recover better, train harder, and feel your best:

• Keep consistent sleep and wake times
  Your body thrives on routine. Go to bed and wake up at a similar time every day - even on weekends.

• Your bedroom is your sleep sanctuary
  Your bedroom should be dark, cool, and quiet. Invest in blackout curtains, a fan or white noise machine, and invest in comfy bedding.

• Limit screen time before bed
  Stop fkn scrolling on TikTok before bed. Blue light disrupts your melatonin production. Shut off screens at least 30-60 minutes before bedtime.

• Have a wind down routine
  Your brain needs time to relax. Read or journal before bed to signal that it's almost time to sleep. Avoid anything overly stimulating.

• Watch your caffeine intake
  Cut off caffeine at least 6-8 hours before bed. If you’re sensitive, even earlier.

• Optimise your training schedule
  Intense training too close to bedtime can leave you wired. Try to finish your session at least 3-4 hours before sleep.

• Be mindful of evening meals
  A heavy meal right before bed is not ideal for your digestive system. Have your last big meal 2-3 hours before sleeping and keep late night snacks light and easy to digest.

• Supplement (if needed)
  If your sleep still sucks, consider magnesium or a sleep supplement with ingredients like ashwagandha or L-theanine. But first get the basics above right.

Better sleep = better results!

With love,

Coach Sandra x