Sleep Optimization for Athletes

You can have the best training program and diet in the world, but if you sleep 5 hours a night, you won't see the results you deserve. Sleep is when growth happens.

Why Sleep Matters for Gains

• •Growth Hormone release peaks during deep sleep
• •Muscle repair and protein synthesis occur
• •Central Nervous System (CNS) recovery
• •Cortisol (stress hormone) regulation

Studies show that sleep deprivation can reduce fat loss and increase muscle loss when dieting. It literally changes *what* you lose.

The Optimization Protocol

1. Darkness

Your room should be a cave. Use blackout curtains or a good sleep mask. Even small LEDs can disrupt melatonin production.

2. Temperature

Body temperature drops to initiate sleep. Keep your room cool (65-68°F / 18-20°C). A hot room destroys sleep quality.

3. Light Hygiene

Get bright sunlight in your eyes within 30-60 mins of waking to set your circadian clock. Avoid bright overhead lights and screens 1-2 hours before bed.

4. Caffeine Curfew

Caffeine has a half-life of ~5-6 hours. Stop intake 8-10 hours before bed to ensure deep sleep quality isn't affected.

Supplements for Sleep

Behavior first, supplements second. But these can help:

• •Magnesium Glycinate or Bisglycinate (helps relaxation)
• •L-Theanine (promotes calmness)
• •Apigenin (chamomile extract)
• •Avoid melatonin supplements daily (disrupts natural production)

Creating a Wind-Down Routine

Train your brain to recognize it's time for sleep. Create a consistent 30-min buffer zone before bed: dim lights, no phone, read or stretch.