You don't build muscle in the gym — you build it while recovering. Sleep is where much of that recovery happens.

Why sleep matters

• Recovery: sleep supports tissue repair and hormonal processes linked to muscle growth.
• Performance: sleep deprivation reduces strength, endurance and motivation.
• Appetite: short sleep is associated with stronger cravings for energy-dense foods.
• Body composition: studies of dieters suggest less sleep shifts weight loss towards muscle rather than fat.

How much?

Most adults need 7–9 hours. Athletes in heavy training may benefit from more.

Ten habits for better sleep

1. Keep consistent bed and wake times, including weekends.
2. Get daylight in the morning.
3. Avoid caffeine in the 8 hours before bed.
4. Keep your bedroom cool, dark and quiet.
5. Limit alcohol, which disrupts sleep quality.
6. Finish large meals 2–3 hours before bed.
7. Wind down with a screen-free routine.
8. Keep naps short and early.
9. Train earlier if late sessions keep you awake.
10. Write tomorrow's to-do list to quiet a busy mind.

If you snore heavily, wake unrefreshed or struggle with insomnia, speak to your GP.