Sleep & Training: Why Rest Builds Results

Your body needs to cool about 1°C to fall asleep — keep the bedroom around 18–19°C.

Consistent sleep and wake times beat every sleep supplement on the market.

Bright or blue light after sunset can cut melatonin (the sleep hormone) by up to 50%.

Most adults need 7–9h of sleep — under 6 drags the next workout down noticeably.

Growth hormone releases mostly in deep sleep — fragmented sleep shuts that window down.

One bad night (under 5h) can drop testosterone 10–15% within 24 hours.

A week at 6h of sleep a night cuts insulin sensitivity ~40% — harder to stay lean.

Magnesium glycinate (200–400 mg) at night helps the brain's calm-down signal.

Core temperature drops ~2°C in deep sleep — a warm foot-bath 2h before bed speeds the fall.