05/02/2026
😴 SLEEP TRACKING: THE MOST UNDERRATED PERFORMANCE TOOL
You can train hard.
You can eat well.
But if your sleep is poor, your results will always be limited.
Sleep is where the body actually:
• repairs muscle
• balances hormones
• consolidates skill and coordination
• adapts to training stress
So how do you know if you’re getting quality sleep?
✅ SIGNS YOU’RE SLEEPING WELL
• Falling asleep within 20–30 minutes
• Waking up feeling refreshed
• Stable energy across the day
• Strong, coordinated training sessions
• Normal resting heart rate and HRV
⚠️ SIGNS YOUR SLEEP QUALITY IS SUFFERING
• Trouble falling or staying asleep
• Waking groggy or foggy
• Relying heavily on caffeine
• Flat training sessions or poor recovery
• Increased fatigue and motivation dips
This isn’t a willpower issue —
👉 it’s a recovery issue.
🌙 SIMPLE HABITS THAT IMPROVE SLEEP QUALITY
Small changes = big impact:
☕ Caffeine cut-off: Aim for no caffeine after 10am
📵 Reduce blue light: Avoid phones, TVs, and scrolling 60–90 mins before bed
🍵 Herbal teas to support sleep:
• Chamomile
• Passionflower
• Lemon balm
• Valerian root
🎧 Nervous system support:
• Sleep meditations
• Relaxation music
• Breathwork
• Hypnosis tracks (can be used overnight)
Consistency beats perfection.
🏋️♂️ HOW POOR SLEEP AFFECTS TRAINING & PERFORMANCE
Chronic poor sleep can lead to:
• Reduced strength and power
• Slower recovery
• Higher injury risk
• Increased cortisol (stress hormone)
• Impaired fat loss and muscle repair
• Reduced focus and mental resilience
Quality sleep, on the other hand, supports:
✔ better performance
✔ better body composition
✔ better recovery
✔ better consistency
💡 Performance Tip:
Before cutting calories or pushing harder in training — check your sleep first.
Train hard. Fuel well. Sleep deeply.
That’s how progress is built.
