If you follow me on Instagram you already know training is my favorite form of self-care. I love creating my Good Sweat guides and hosting Live workouts to connect with you. Behind the scenes I do a lot to support my wellness: I focus on nutrient-dense meals, cycle through my 7-day added sugar detox a few times a year, and yes, I nap — because great sleep is the foundation of real self-care.
My target is 7–8 hours of quality sleep each night. When I achieve that, my workouts feel stronger and I avoid the afternoon slump. Life sometimes prevents a full night of rest, and on hectic days I rely on 15-minute power naps to recharge.
The rest of this post digs into why sleep matters so much. Read on to see how prioritizing sleep supports training, stress management, and healthy eating. Let’s train together—and recover together.
Sleep for training: Poor sleep undermines performance. When you’re tired your form suffers, motivation drops, and recovery slows. Deep sleep is when the body repairs tissues and releases growth hormone, which supports muscle and bone development—so consistent sleep is essential for progress in the gym. Research on athletes shows meaningful gains from extra rest: for example, a study of college basketball players who increased sleep to around 10 hours each night improved sprint times and shooting accuracy while also reporting better physical and mental well-being. Quality sleep helps you train harder, recover faster, and show up stronger.
Sleep for stress: Lack of sleep affects mood, memory, and judgment. When you miss sleep you become more irritable and more prone to stress. The body’s stress hormone, cortisol, rises with sleep deprivation, keeping you in a heightened state that makes concentration and calm difficult. Because stress and sleep influence each other, improving sleep helps reduce stress and vice versa. Even an extra 60–90 minutes of sleep per night can make a noticeable difference in daily functioning and emotional resilience.
Sleep for diet: Tiredness increases the chance you’ll skip workouts and reach for comfort foods. Studies show that insufficient sleep leads to larger portions and stronger cravings for energy-dense, high-carbohydrate foods. When your body is fatigued it seeks quick sources of energy, which can derail healthy eating habits. A consistent sleep routine supports better food choices, helps control cravings, and makes it easier to stick to a balanced diet.
In short: if you want stronger cardiovascular health, better immunity, improved memory and focus, balanced eating, and a more positive mood, prioritize sleep. It’s a simple but powerful habit that impacts almost every area of health and performance.
A relaxing nighttime routine is key to falling and staying asleep. Would you like me to share my evening routine? Comment below and I’ll post it soon!
Sources:
What Happens When You Sleep? Sleep Foundation, 2020.
Sleep, Athletic Performance, and Recovery. Sleep Foundation, 2021.
Stress and sleep. American Psychological Association, 2021.
How Does Cortisol Affect Your Sleep? Healthline, 2020.
Sleep more, weigh less. WebMD/Nourish, 2021.