Sleep is one of the most important parts of recovery. Most people think muscle is built in the gym, but the gym is really where you break muscle down. Sleep is when you actually repair and grow.
During deep sleep, your body releases growth hormone, the same thing bodybuilders have been using for decades to get huge. That hormone helps repair the tiny tears in muscle fibers caused by training. Without enough quality sleep, that process slows down, and recovery stalls.
Sleep also helps regulate cortisol, your main stress hormone, and keeps testosterone in a healthy range. Both are critical for muscle recovery, fat metabolism, and overall performance. The crazy part is that even one night of bad sleep can throw them off.
So if you needed another reason to dial in your sleep, this is it.
Related: Exercise Scientist Breaks Down the Major Differences Between Training for Size and Strength
2 Simple Sleep Fixes That Supercharge Recovery
In a recent video, exercise scientist and Renaissance Periodization Strength co-founder Mike Israetel, Ph.D., shared his two biggest tips for better sleep. They’re not shocking, but plenty of guys still ignore them.
Why That Evening Coffee Is Killing Your Recovery
We’ve all been there: you’re exhausted, you hit the pillow, and suddenly you’re wide awake until 2 a.m., tossing and turning. That’s caffeine at work. For evening gym-goers, getting enough sleep means timing your last cup carefully.
Israetel recommends finishing caffeine at least eight hours before bedtime, and research backs him up. One study even suggests that if you’re taking a pre-workout supplement, you might need to stop even earlier to avoid messing with your sleep.
“Caffeine blocks adenoscine receptors, which are sleep-inducing receptors,” he says. “Caffeine basically tricks your brain into thinking you’re not tired when you actually are.”
The Sleep-Blocking Effects of Booze
According to Israetel, alcohol is another major culprit when it comes to poor sleep. We’ve all been there—a tough day at work leads to a beer to relax, or after-work drinks turn into a few too many. The next day you feel it, but more often than not, you probably struggled to sleep that night too.
“Alcohol disrupts deep sleep and REM sleep, which is not ideal,” Israetel explains. “You might fall asleep faster after a drink, but the high-quality sleep your body needs is missing for many hours of the night.”
Sleep and recovery aren’t just “nice-to-haves”—they’re where gains actually happen. Cut caffeine early and skip late-night drinks to maximize muscle repair, hormone balance, and overall performance. Treat sleep like part of your training, and your results will thank you.
