No supplement replaces what seven to nine hours of sleep does for you.
If you train regularly but feel permanently tired and are not progressing, the first place to look is not your programme — it is your sleep.
During deep sleep the body releases most of its growth hormone, repairs muscle tissue and restores glycogen stores. Cutting sleep to five or six hours measurably reduces strength, slows reaction time and increases perceived effort at the same load.
In practice, three things make the biggest difference.
First, a consistent bedtime. The body responds better to regularity than to total hours.
Second, room temperature. Around 18 degrees suits most people.
Third, caffeine. Its half-life is roughly five to six hours, which means a coffee at four in the afternoon is still working when you go to bed.
If you can only change one thing to get better results, make it this one.
Written by
Elena Naumova
