04/11/2025
Week 7 – Sleep for Strength
“Snooze More, Push and Pull More”
We love a 6.45am class as much as anyone - but if you’re skimping on sleep, you’re sabotaging your progress.
Poor sleep = higher cortisol, lower testosterone, sluggish metabolism, and more cravings for sugary junk.
In other words: tired brains make tired choices.
🧠 The numbers don’t lie:
Just one night of poor sleep can reduce strength output by up to 10%.
6–9 hours of quality sleep improves recovery, HRV, and even fat loss.
Growth hormone (the body’s natural repair crew) peaks during deep sleep.
💤 Sleep hygiene hacks:
Set a digital sunset: phones down an hour before bed.
Aim to go to sleep and also wake up at the same time, every single day, including weekends. This cements your circadian rhythm and encourages that deep sleep and REM sleep we all need.
Keep your room cool, dark, and quiet. Use silicone ear plugs - these are awesome!
Try magnesium before bed — it helps muscles relax and supports deep sleep.
And of course avoid alcohol as this disrupts sleep up to 30%. It may feel like you have slept for 8 hours but the sleep quality would have been junk.
👉 Think of sleep as your secret training partner. It’s silent, consistent, and makes you better at everything we do in the Health Hub.
💤💤💪🧡💤💤
