Why sleep is your most important workout
Sleep is the ultimate legal performance enhancer. It regulates testosterone, growth hormone, and cortisol.
The 7-9 Hour rule
Research consistently shows that cognitive and physical performance drops significantly with less than 7 hours of sleep.
Frequently asked questions
What about naps?
A 20-minute power nap can help, but it doesn't replace the deep restorative phases of night sleep.
How to fix my schedule?
Stop using screens 45 minutes before bed and keep your room slightly cool.
Sources & references
- Physical activity fact sheet — World Health Organization
- Sleep and athletic performance — Sleep Medicine Reviews
Reviewed for accuracy. Checked by the Fitholae editorial team against the public health and peer-reviewed references listed below. Read how we write and check content in our editorial policy.
General information, not medical advice. Fitholae provides fitness and nutrition education and does not diagnose, treat or replace care from a qualified professional. If you are pregnant, under 18, or managing a health condition, speak to a doctor or registered dietitian before acting on anything here. See our medical disclaimer.