In honor of World Sleep Day (ironically within a week of the daylight savings time change in which you lose an hour of sleep *takes a tired sip of coffee*) we're sharing some top tips for better sleep to make the most of your training efforts.
Why Sleep Matters for Building Muscle
According to the experts, "Good sleep quality is associated with greater muscle strength, while short sleep duration may be a risk factor for decreased muscle strength." And that's from the Journal of Muskoskeletal and Neuronal Interactions, not your zany aunt's Facebook page.
And we could get really sciencey (technical term) about it, but here's the gist:
When you work out, especially with weights, you’re basically making tiny tears in your muscles. Your body then repairs those tears, making the muscles bigger and stronger in the process.
But here’s the catch—most of that repair work happens while you sleep. During deep sleep, your body releases growth hormones and gets to work fixing and rebuilding those muscles. So if you’re skipping sleep, you’re shortchanging your gains!
With that in mind, here are six tips for gains-boosting sleep, and a little challenge to get you started.
🛌 Tip #1: Set Your Sleep Schedule in Stone
Your body loves consistency. Go to bed and wake up at the same time—even on weekends (we know, tough).
Why it matters: Recovery happens during deep sleep. The better your sleep, the better your gains.
🏋️♀️ Tip #2: Power Down After Powering Up
After crushing a late workout, your body’s revved up. Cool down by dimming the lights, stretching, or doing light mobility work. (PSA: Foam rolling on your trusty Bells of Steel Foam Roller counts!)
🌙 Tip #3: Ditch the Screens Before Bed
Blue light messes with your melatonin, the hormone that tells your body it's time to sleep. Swap scrolling for reading. Or just stare lovingly at your Shoulder Boulder Attachment—whatever works.
🔥 Tip #4: Keep It Cool
A cooler room = deeper sleep. Plus, it makes your weighted blanket feel extra cozy. If you're training with the Bells of Steel Weighted Vest, you’ve already built up the tolerance for heat—now enjoy the cool-down at night.
⏰ Tip #5: Time Your Training
Exercising late in the day can get your blood pumping and the endorphins flowing—both great things that can make it challenging to fall asleep. Try and leave a couple hours between training time and bed time to level out (and maybe leave the pre-workout for morning training sessions.)
💪 Tip #6: Get Stronger in Your Sleep
Your muscles rebuild and repair when you sleep. Translation? Sleep like a champ, and you’ll wake up stronger, faster, and ready to slay your next set on the Hydra Power Rack or your All-in-One Trainer. Whichever sets your soul (and swole) ablaze.
🌙 Here's your World Sleep Day challenge: Make one small change to your sleep routine this week—and watch your lifts (and life) transform.
