Someone once told me, “Muscles grow in the kitchen, not the gym!” But what about when you’re sleeping?
At 43, balancing work as an I.T. professional, family life, and early morning CrossFit sessions, fitting everything in can be a challenge. My routine often starts at 5:30 a.m., meaning I’m out of bed by 4:35 a.m. Yes, those extra five minutes matter!
The Wake-Up Call
Recently, feeling a little run down, I came across a Bloynx HMB and Creatine review online. Excited, I told my wife about this Paleo-friendly supplement that could help me push harder in CrossFit. Her response?
“Craig, you don’t need supplements—you need sleep.”
I argued: “I’m already getting 5½ hours on weeknights, plus some catch-up hours on weekends.”
Her reply was simple and brutal: “That’s just not enough. More sleep means better recovery, harder training, and real results. And it costs nothing.”
Why Sleep Matters
I decided to dig into the science and what I found confirmed her advice.
1. Human Growth Hormone (HGH) Release
Sleep is the body’s natural HGH factory. HGH is released in pulses throughout the day, peaking about an hour after you fall asleep. It stimulates muscle and bone growth and regulates metabolism. Poor sleep reduces HGH output, slowing recovery and limiting strength gains.
Tip: Keep your room dark and your diet balanced with adequate protein—sounds Paleo-approved to me.
2. Immune System Support
Lack of sleep suppresses immunity. Just one night of poor rest can trigger inflammation that damages tissues. Adequate sleep helps repair cells and fight infections, keeping you on the floor instead of sidelined with a cold or flu.
3. Boost Athletic Performance
Sleep improves reaction time, agility, and precision. Stanford University studies showed football players improved sprint and reaction times, while basketball players increased free-throw and three-point accuracy by 9% with extra rest. More zzz’s = better results.
4. Stress and Cortisol Management
Insufficient sleep spikes stress and cortisol, raising blood pressure and making it harder to fall asleep—a vicious cycle. Getting enough rest keeps your stress response in check.
How to Optimize Sleep for Recovery
Here’s how to make sleep work for you:
-
Prioritize Sleep Like a WOD – Track rest as seriously as workouts.
-
Avoid Sleep Debt – Aim for at least seven hours each night.
-
Keep a Consistent Schedule – Retire and rise at roughly the same time, even on weekends.
-
Finish Training Early – Complete workouts 3–4 hours before bed so adrenaline doesn’t keep you tossing and turning.
-
Reserve the Bed for Sleep (and the Other Thing) – Keep laptops, phones, and TV out of the bedroom.
Lessons from the Box
I once saw a friend drift off mid-stretch after a brutal “Barbara” session. Turns out he was averaging just 4.5 hours a night due to late-night coding sessions. No surprise his performance and recovery were suffering.
Hindsight is great, but proactive sleep is better. Prioritise rest, and you’ll see gains in strength, performance, and overall health.
The Bottom Line
Supplements can be helpful, but sleep is free, natural, and arguably the most powerful recovery tool you have. Unplug, relax, and get your quota of rest. Your muscles, metabolism, and mind will thank you. And now, it’s time for me to thank my wife.
Follow Us