The Science of Sleep: How to Optimize Recovery and Performance

Sleep is one of the most critical, yet often overlooked, components of overall health and athletic performance. High-quality sleep is essential for physical recovery, cognitive function, and long-term well-being. Whether you're an athlete striving for peak performance or someone simply looking to improve daily function, optimizing sleep should be a top priority.

How many hours should you sleep a night?

Research generally suggests that most adults should aim for 7 to 9 hours of sleep per night to maintain overall health, with individual needs varying based on factors like age, lifestyle, and genetics. For athletes, the recommendations can differ slightly due to the physical demands placed on their bodies.

• General population:

  • Adults: 7–9 hours per night

  • Teens: 8–10 hours per night

  • Children: 9–11 hours per night

• Athletes:
  Athletes often require more sleep for recovery, muscle repair, and optimal performance, with some research suggesting that 8–10 hours per night may be ideal, especially for those who train intensely or frequently

The Importance of Sleep for Health and Performance

Physical Recovery and Performance

Sleep is when the body undergoes the majority of its repair and recovery processes. During deep sleep (slow-wave sleep), the body increases the release of human growth hormone (HGH), which is crucial for muscle repair, bone growth, and tissue regeneration (Leeder et al., 2012). Additionally, inadequate sleep can lead to decreased glycogen storage, reduced muscle protein synthesis, and impaired immune function, all of which can negatively impact athletic performance (Halson, 2014).

For athletes, studies have shown that sleep deprivation leads to reduced reaction time, impaired motor function, decreased endurance, and an increased risk of injury (Fullagar et al., 2015). A study on basketball players found that increasing sleep duration improved sprint times, shooting accuracy, and overall performance (Mah et al., 2011).

Cognitive Function and Decision-Making

Cognitive function is just as critical as physical performance, especially in sports that require strategic thinking, quick reactions, and split-second decision-making. Poor sleep has been linked to impaired memory, decreased attention span, and slower reaction times (Walker, 2017). For athletes, this means a diminished ability to anticipate plays, make precise movements, and adapt to in-game situations.

Hormonal Balance and Mental Health

Sleep plays a vital role in regulating hormones, including cortisol (the stress hormone) and testosterone. Sleep deprivation increases cortisol levels, which can lead to elevated stress, impaired recovery, and increased fat storage (Samuels, 2008). At the same time, sleep is necessary for optimal testosterone production, which is important for muscle growth, strength, and recovery.

Additionally, inadequate sleep is linked to mood disturbances, increased risk of depression and anxiety, and overall reduced well-being. A well-rested athlete is not only physically prepared but also mentally sharper and more resilient.

How to Optimize Sleep for Better Recovery and Performance

1. Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock (circadian rhythm), leading to better sleep quality. Inconsistent sleep patterns can disrupt recovery and performance (Dijk & Archer, 2009).

2. Create an Ideal Sleep Environment

• Keep it Cool: The optimal room temperature for sleep is between 16-19°C (60-67°F). I personally take this to the next level by opening all bedroom windows before bed to maximize cool airflow

• Eliminate Light: Darkness signals the brain to produce melatonin, a hormone that promotes sleep. Use blackout curtains or an eye mask

• Reduce Noise: White noise machines or earplugs can help block disruptive sounds. I sleep with an air purifier on, which not only improves air quality but also provides soothing background noise

• Incorporate Plants: Snake plants are a great addition to the bedroom as they improve air quality by filtering toxins and increasing oxygen levels, which can promote better sleep

3. Minimize Screen Time and Optimize Lighting

Blue light from phones, tablets, and TVs suppresses melatonin production and interferes with sleep quality. Try to avoid screens at least 60 minutes before bedtime or use blue light filters (Chang et al., 2015).

One of my biggest nighttime game-changers has been switching all bedroom lights to red light bulbs. Red light has been shown to have minimal impact on melatonin production, making it an ideal choice for nighttime lighting. I even installed red puck lights in the bathroom to prevent harsh light exposure when brushing my teeth or washing my face at night.

A dimly lit bedroom bathed in a warm red glow from red light bulbs, creating a calming atmosphere ideal for restful sleep.

4. Prioritize a Pre-Sleep Routine

Establishing a wind-down routine can signal to your body that it’s time for rest. Consider:

• Reading a book for 30-60 minutes before bed (this has been a game-changer for me)

• Practicing deep breathing or meditation

• Gentle stretching or mobility work

5. Manage Caffeine and Alcohol Intake

Caffeine has a half-life of 5-6 hours, meaning it can stay in your system for a long time. Avoid consuming caffeine at least 6 hours before bed. While alcohol might make you feel sleepy, it disrupts REM sleep and overall sleep quality (Roehrs & Roth, 2001).

6. Try Magnesium Spray for Relaxation

Another tip worth trying is applying magnesium spray to the bottoms of your feet before bed. Magnesium plays a key role in muscle relaxation, stress reduction, and sleep regulation. Some people find it helps improve sleep onset and quality, making it a great addition to your nighttime routine.

7. Use Sleep Tracking to Optimize Habits

Wearable technology and sleep tracking apps can provide insights into sleep patterns and help identify areas for improvement. Tracking heart rate variability (HRV) and sleep duration can help athletes understand their recovery needs better (Walsh et al., 2021).

Final Thoughts

Sleep is a fundamental pillar of health and performance. It impacts everything from physical recovery and injury risk to cognitive function and hormonal balance. Prioritizing high-quality sleep through consistent habits, proper sleep hygiene, and lifestyle adjustments will enhance athletic performance, mental clarity, and long-term health.

Investing in better sleep isn’t just about feeling well-rested—it’s about optimizing your body’s ability to perform and recover at its highest potential. Train hard, recover smart, and sleep well.

References

• Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.

• Dijk, D. J., & Archer, S. N. (2009). Circadian and sleep-dependent aspects of memory performance. Progress in Brain Research, 169, 107-135.

• Fullagar, H. H., et al. (2015). Sleep and recovery in team sport. Int. J. Sports Physiol. Perform., 10(8), 950-957.

• Walsh, N. P., et al. (2021). Sleep and the elite athlete. Int. J. Sports Physiol. Perform., 16(5), 572-573.

• Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

Why Women Need a Different Approach to Post-Training Nutrition and Fasting

When it comes to post-training nutrition and fasting, men and women are not the same. While much of the mainstream advice on nutrition and recovery is based on research conducted on men, emerging studies—led by experts like Dr. Stacy Sims—highlight the critical differences in how women should approach fueling and recovery. From the shorter post-training refueling window to the negative effects of fasted training, women need a tailored approach to optimize performance and long-term health.

Post-Training Nutrition: Why Women Need to Refuel Sooner

After training, the body enters a recovery phase where it repairs muscle tissue, replenishes glycogen stores, and shifts from a catabolic (breakdown) state to an anabolic (building) state. The timing of this recovery process differs significantly between men and women.

• Men have a longer window to refuel. Research suggests that men can maintain an elevated metabolic rate and glycogen resynthesis for up to three hours post-training. This gives them more flexibility in delaying post-workout meals.

• Women need to refuel within 30 to 90 minutes. Women’s metabolisms return to baseline much faster—typically within 60 to 90 minutes—meaning that delaying nutrition can hinder muscle repair and recovery.

Dr. Sims recommends that women prioritize at least 35 grams of high-quality protein within 45 minutes of finishing a training session. Pairing protein with carbohydrates helps replenish glycogen stores and prevent excessive muscle breakdown.

The Problem with Fasted Training for Women

Fasted training—exercising on an empty stomach—is often promoted as a tool for fat loss and metabolic efficiency. While this approach may work for some men, the physiological response in women is quite different, often leading to more harm than good.

1. Hormonal Disruptions

Women’s bodies are highly sensitive to energy availability. Training in a fasted state can disrupt key hormones like estrogen, progesterone, and cortisol, leading to negative effects such as irregular menstrual cycles, decreased thyroid function, and metabolic slowdowns.

2. Increased Stress Response

Morning cortisol levels are naturally high, and exercising without food further elevates stress hormones. This can lead to:

• Increased muscle breakdown

• Higher levels of fatigue

• Poor recovery over time

3. Impaired Performance and Recovery

Without adequate fuel, women often struggle to reach high training intensities. This means workouts may be less effective, leading to slower progress in strength and endurance. Additionally, prolonged fasted training can contribute to low energy availability (LEA), which has been linked to increased injury risk, poor immune function, and chronic fatigue.

What Women Should Do Instead

Instead of training fasted, Dr. Sims suggests women eat a small pre-training snack containing protein and carbohydrates, such as:

• A banana with a small amount of nut butter

• Greek yogurt with berries

• A protein shake with half a scoop of whey and some oats

Then, follow up with a proper post-training meal that includes a balance of protein, carbohydrates, and healthy fats to optimize recovery.

Final Thoughts

The takeaway? Women need to refuel sooner post-training and avoid fasted exercise to support optimal hormone function, performance, and long-term health. While men may have a more extended recovery window and can tolerate fasting with fewer consequences, women benefit from a more consistent intake of nutrients throughout the day.

By adjusting nutrition strategies to align with female physiology, women can maximize their training results, recover more efficiently, and sustain long-term health and performance.

For more insights, check out Dr. Stacy Sims' work, including her books and podcasts on women’s health and performance.

The Other 99%: What Happens Outside the Gym Matters Most

We all know the value of training, but let’s zoom out and look at the bigger picture. On average, most people are awake for about 16 hours a day. Multiply that by seven days, and you’re looking at 112 waking hours in a week.

Now, consider this: if you're training with us twice a week, that's just 2 hours out of 112—1.8% of your total waking hours. Even if you’re training three times a week, that’s only 3 hours, or 2.7%. That leaves over 97% of your time spent outside the gym—the other 99%.

Why the Other 99% Matters

Training is a crucial piece of the puzzle for building strength, improving mobility, and enhancing overall health. But those 2–3 hours a week won’t lead to significant changes if the other 99% of your time isn’t aligned with your goals.

What you do outside the gym can either amplify or undermine your efforts. Here’s what to focus on:

1. Sleep Quality and Quantity

Sleep is one of the most underrated factors in health and performance. Adults need 7–9 hours of quality sleep each night for optimal recovery, energy, and mental clarity. Without it, you’re limiting your ability to recover from training and build strength.

• Why it matters: Sleep regulates hormones like growth hormone and cortisol, which are essential for muscle repair, fat loss, and managing stress.

• What to do: Go to bed before midnight, keep a consistent sleep schedule, and create a bedtime routine that minimizes screen time and promotes relaxation.

2. Nutrition

The fuel you put into your body is just as important as the work you do in the gym. Without proper nutrition, your energy levels, muscle repair, and overall progress can suffer.

• Whole foods: Base your meals on nutrient-dense, unprocessed foods.

• Protein: Aim for 0.7–1.0 grams of protein per pound of body weight daily to support muscle repair and training goals.

• Hydration: Drink at least 2–3 liters of water a day to stay hydrated, which aids recovery and overall health.

3. Daily Movement

If you’re like most people, much of your day is spent sitting—at a desk, in the car, or on the couch. While sitting is inevitable in many cases, sitting for extended periods can take a toll on your health.

The dangers of prolonged sitting:

• Muscle imbalances and tightness: Sitting for long periods shortens your hip flexors and hamstrings, which can lead to poor posture, lower back pain, and reduced mobility.

• Poor circulation: Extended sitting decreases blood flow, especially in the lower body, which can increase the risk of blood clots and fatigue.

• Metabolic slowdown: When you sit for too long, your calorie burn decreases, and insulin sensitivity can drop, increasing the risk of weight gain and metabolic issues.

• Spinal health issues: Constant sitting puts pressure on your lumbar spine, potentially leading to disc degeneration or discomfort.

• Impact on longevity: Research links prolonged sedentary behavior with a higher risk of chronic diseases like heart disease, diabetes, and even early death.

What to do about it:

• Move frequently: Stand, stretch, or take a short walk every 30–60 minutes.

• Incorporate walking: Aim for 8,000–10,000 steps a day to keep your body active and combat the effects of prolonged sitting.

• Stretch or foam roll: Address muscle tightness and improve mobility from sitting too much.

4. Stress Management

Stress is a silent progress killer. Whether it's work, family, or daily pressures, unchecked stress can lead to overtraining, disrupted sleep, and poor recovery. Managing stress is crucial for optimizing your training and overall well-being.

What to do:

• Breathing exercises: Spend 5 minutes daily practicing deep diaphragmatic breathing to lower stress and activate your parasympathetic nervous system (the "rest and digest" mode).

• Mindfulness practices: Activities like yoga, meditation, or even a quiet walk can help reduce stress.

• Unplug and unwind: Limit screen time, especially before bed, and create moments in your day to disconnect and recharge.

5. Recovery

Recovery is where the magic happens. Training stresses your body, and recovery allows it to repair and grow stronger. Without proper recovery, you’re risking slower progress, burnout, and injury.

Recovery strategies:

1. Foam Rolling: Helps release muscle tension, increase blood flow, and improve mobility.

2. Massage: Promotes relaxation and alleviates soreness.

3. Yoga or Stretching: Reduces muscle tightness, enhances flexibility, and encourages mindfulness.

4. Sleep and nutrition: As mentioned earlier, these are the foundation of recovery.

6. Don’t Forget About Cardio

While strength training is foundational, many clients neglect cardiovascular exercise, which is essential for overall health and recovery.

• Why it matters: Cardio strengthens your heart, improves circulation, enhances recovery, and reduces the risk of chronic diseases.

• How to include it:

  • Low-intensity: Go for a brisk walk, bike ride, or swim for active recovery.

  • High-intensity: Short bursts of high-intensity intervals complement strength training and build endurance.

Putting It All Together

Your time in the gym is vital, but it’s just one part of the equation. Real, lasting results come from combining intentional training with solid habits in the other 99% of your life.

Checklist for the Other 99%:

• Sleep 7–9 hours each night.

• Eat balanced, protein-rich meals and drink plenty of water.

• Move regularly, especially if you sit for long periods.

• Manage stress through mindfulness and relaxation techniques.

• Incorporate some form of cardio for heart health and recovery.

• Spend time on recovery practices like foam rolling, stretching, or deep breathing.

Training is just the start. The question is, what will you do with your other 99%? Let’s work together to make all 112 hours of your week count.