Why Sleep Might Be the Most Underrated Workout Tool and 3 Simple Ways to Make It Your Secret Weapon
Oct 16, 2025Stop Scrolling, Start Sleeping
If you’re training hard but not resting… you’re not truly recovering, which means you’re stunting your own growth! If you’re not recovering, your results will hit a plateau—no matter how consistent you are in the gym. Studies show that during sleep, your body releases growth hormone, repairs muscle tissue, and balances cortisol levels. So if you’ve been pushing hard in your workouts but still feeling sluggish or sore, your nighttime routine might be the game changer you didn’t know you needed.
Let’s be honest—most of us are running on empty. Studies show that nearly 1 in 3 Americans don’t get enough sleep, according to the Centers for Disease Control and Prevention (CDC). And for those who train regularly, that sleep debt adds up fast. The result? Slower recovery, increased cravings, reduced focus, and even a higher risk of injury.
Research published in Sports Medicine found that athletes who consistently sleep less than seven hours per night experience a significant drop in strength, endurance, and reaction time. In other words, you can be doing all the right things in the gym, but without a proper nighttime routine, your progress may stall.
That’s why I’m such a believer in a solid evening routine. It’s not just self-care, it's performance care! Here’s how to set up a nighttime routine that helps your body recover, your mind unwind, and your motivation stay strong in 3 easy steps.
Step 1: Power Down & Unwind
About 30 to 60 minutes before bed, give your brain the same grace you give your body after a tough workout—time to cool down. Blue light from screens delays melatonin production, making it harder to fall asleep and stay asleep. According to the Sleep Foundation, people exposed to blue light before bed can experience up to a 50% reduction in melatonin levels, which directly impacts sleep quality. Instead, use that time to stretch, journal, or simply breathe deeply. A few minutes of mindfulness can help calm your nervous system and lower your heart rate, setting you up for deep, restorative sleep. Or, if you’re someone who typically does your “evening chores” and then winds down watching TV—or, ahem, DOOM SCROLLING—try flipping it for a week so that it allows you the time needed away from the screen before bed and see how you feel. Bonus tip: one of my favorite new hacks is putting my alarm clock and phone in my bathroom. Stops the scrolling and forces me out of bed in the morning! Win, win!
Step 2: Set the Scene for Sleep
Your environment sends powerful signals to your brain. A cool, dark, clutter-free bedroom can increase sleep efficiency by as much as 20%, according to research from the National Institutes of Health. Think cozy—not chaotic: soft lighting, fresh sheets, and maybe even a drop of lavender oil or soothing playlist. When your space feels peaceful, your body gets the memo—it’s time to recover. And remember, muscle growth doesn’t happen during your workout; it happens while you rest.
Step 3: Do Something Your Future Self Will Thank You For
Before bed, take five intentional minutes to prepare for tomorrow. Lay out your gym clothes, fill your water bottle, or pre-log your breakfast. This helps reduce “decision fatigue”—that mental overload that can derail your morning motivation. Research from Duke University found that up to 40% of our daily behavior is habitual, not conscious decision-making. By removing friction at night, you make it easier to follow through with healthy habits in the morning.
When you start treating your evenings as part of your fitness plan—not just the end of your day—you unlock a new level of consistency. Your workouts feel stronger, your mood steadier, and your progress more sustainable. The truth? Recovery is training. So give your body permission to rest, recharge, and rebuild. Believe me when I say it’s the secret weapon behind every strong athlete!
If you want to take your recovery routine to the next level, I’d love to coach you 1:1. It’s free to apply and learn more—what harm can it do? Together, we’ll build a routine that supports your workouts, nutrition, and mindset—so you can finish this year stronger than you started!
Xo,
Coach Tatiana
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