Sleep Your Way to Better Gym Performance & Body Composition

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To quote Robb Wolf‘s Wired to Eat, “Want to lose muscle and gain fat? Don’t sleep!”

When it comes to performance or body comp goals, a lot of people are stressing over the “dollar bills”, & ignoring the “hundred dollar bills.”

Sleeping is one of the most potent & underutilized advantages out there when it comes to crushing PRs, building muscle, & having a great body composition – it’s also FREE yet no one does it

Sleep Facts:
⚡️We should be sleeping 8-9 hours a day
⚡️We should experience dreams when we sleep (on a regular basis)
⚡️We should probably NOT be working out on any day that you slept less than 7 hours
⚡️We don’t get to complain about body composition or lack of weight loss if we ain’t logging 8 hours of zzz’s daily

I’m going to repeat that last one: We don’t get to complain about body comp or lack of weight loss progress if we aren’t sleeping 8 hours a night. Go to freakin bed.

Chronically Living in a Sleep Deficit May:
⚡️Increase food cravings
⚡️Increase inflammation in the body
⚡️Impair cognitive & immune function
⚡️Impair digestion & the gut
⚡️Impair hormone balance
⚡️Impair tolerance for carbohydrates (I really want to be insulin resistant, said no one ever)

How to Sleep Your Way to Better Gym Performance & Body Composition:
⚡️Get more (vitamin) D in your life
⚡️Eat enough food (calorie deficit = poor sleep)
⚡️Minimize caffeine, & cut-off consumption after 12pm
⚡️Invest in a good mattress (@performasleep FTW)
⚡️Blue light from phones/TVs/computers block melatonin, so NO electronics *2 hrs* before bed
⚡️Stuck late at work? Download f.lux to your computer & utilize night mode on cell phones
⚡️Invest in a pair of ‘blue-light blocking shades’- we love @felixgrays
⚡️Turn down the thermostat & keep your bedroom cool
⚡️Make sure the house is silent (no running appliances, tv, etc)
⚡️Make sure your bedroom is pitch black (sleep mask, blackout curtains)
⚡️No animals in the bedroom (kick out the furry ones)

Remember kids: “7 hours of sleep or you don’t get to train”. Go to bed or get outta the gym!

Love these types of health and nutrition guides? My ebook (The Badass Nutrition Guide) is the ULTIMATE guide to your BEST you & has 125 pages of nutritional education, macro cheat sheets, information on how much to eat, tips on fat loss, deets on hormones, guides on cooking, macros, & SO much more! 

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