I used to think pushing through on four hours of sleep was a badge of honour. I was busy, I was driven, I had things to do. Sleep felt like a luxury I couldn't afford.
Now I know better. And so does the research.
Sleep is when your body repairs muscle, regulates hunger hormones, consolidates memory, and resets your stress response. When you skimp on it, you are actively working against every goal you have in the gym — and in life.
Poor sleep increases cortisol. Cortisol increases fat storage. It also tanks your motivation and increases cravings for high-sugar, high-fat foods. So that feeling of needing a biscuit at 3pm? Often a sleep problem, not a willpower problem.
With every client I work with, we look at sleep as seriously as we look at training. How many hours? What's the quality like? Do you wake up rested? If the answer is no, that's where we start.
Seven to nine hours isn't indulgent. It's the foundation everything else is built on.