You can train and eat perfectly, but without sleep, your body can’t recover. During deep sleep, your muscles repair and hormones regulate. Lack of rest increases cortisol and slows growth. Aim for 7–9 hours of quality sleep. Turn off screens before bed, keep your room cool, and avoid caffeine late in the day. Sleep isn’t laziness — it’s part of your training. Muscles don’t grow in the gym; they grow when you rest.
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