Sleep Routines

We have talked with 329 athletes who mention sleep.

Rafael Santos
Rafael Santos (male, 30)
I'm an International Circus Artist and Acrobat Gymnast. This Is How I Train and Work
I love to sleep very much, about 10 hours per day. When I sleep as much as I can, I feel as if I’m giving time to my body to recover itself.
Jessica Bauccio
Jessica Bauccio (female, 22)
I Started My Modeling Career at Age 15. This is How Fitness Helps Me to Stay Strong and Fit
Maybe this sounds too much, but I discovered sleeping is the best way to naturally recover my body when I feel weak and tired.
Karen Plum
Karen Plum (female, 47)
I'm a Sports Performance Coach & Figure Champion. Here's My Plan to Work with Motorsport Athletes
I sleep a minimum seven hours a night – aiming for eight hours.
Yasubey Enomoto
Yasubey Enomoto (male, 36)
How I Train to Win World Championships in MMA and Muay Thai
Sleep is very important but usually I don’t do it enough. I would like to get my eight hours but usually I don’t get them.
Gianna Sciortino
Gianna Sciortino (female, 22)
This Is How Fitness Helped Me Loose 120 Lbs and Fight PCOS
When I train I am very careful that I do not get injured. Getting injured would be a nightmare for myself because fitness is my life. I take Epsom salt baths throughout the week to ease my muscles and try to stay as hydrated as possible. I usually sleep eight hours at night.
Dominique Robinson
Dominique Robinson (male, 38)
I'm a Five-Sport Professional Athlete. This is How I Work and Train
Here’s a little secret about myself…I only sleep 2-4hrs a day!
Katie Sampayo
Katie Sampayo (female, 28)
How I Quit My 9-5 to Become a Thriving Fitness Nomad
I also make sure to get ALOT of sleep. I aim for 8-9 hours each day, and I really don’t like how I operate on less.
Connan Murray
Connan Murray (male, 28)
How Rugby Got Me into Fitness and Running My Own Gym
I try to go for seven hours sleep a night, but I sometimes struggle due to my long days of working at the gym and personal training.
Wayne Bester
Wayne Bester (male, 32)
How I Work as a Dancer and Run the Biggest Dance Convention in South Africa
Sleeping helps a lot with recovery and energy so I try to get at least 7 to 8 hours of sleep in at night.
Simone Ferretti
Simone Ferretti (male, 24)
How Fitness Has Helped Me Live Abroad in Both Hong Kong and London
In terms of rest, I think it’s extremely important for athletes. I sleep at least 8 hours every night and I try to go to bed and wake up at the same time every day. This allows your body to understand when it’s time to rest and when it’s time to be active.
Eleni Quartana
Eleni Quartana (female, 26)
How I Overcome a Serious Injury and Got Back to Dancing
I love to go to bed late, but I aways sleep at least six or eight hours a night.
Jean Fallacara
Jean Fallacara (male)
How I Use Biohacking to Experience Cyborg Gains in My Calisthenics Training
I make sure to get full nights of sleep so my muscles can repair themselves and I keep on a healthy diet packed with protein to strengthen the body.
Christina Longobardi Paradiso
Christina Longobardi Paradiso (female, 35)
How Losing Everything Helped Me Focus My Strength and Dedication
Last but not least, sleep is one of my favorite ways to recover.
Okurut George
Okurut George (male, 26)
I'm a Yoga Instructor. This is How I Introduce Yoga in the Slums of Uganda
I will sleep like five to six hours. But now it depends on how busy I am because some days I do sleep for like three hours, but when I am not busy, I make sure I sleep like eight hours.
Hedda Liukkala
Hedda Liukkala (female, 29)
How I Got into Circus Training and Became a Cyr Wheel Artist
Injuries might be part of the practice but you can minimize the risks by actually warming up properly, cooling down, having the right form, sleeping enough, drinking enough water and getting good nutrition and listening to your body and mind.
Aakash Kehar
Aakash Kehar (male, 30)
How I Combine Fashion Modelling with Working in Engineering
For recovery and handling injuries, the best medicine is complete 7-8 hours sleep, which I take religiously.
Hanne Short
Hanne Short (female, 32)
This is How CrossFit Gave Me an Opportunity to Travel and Enjoy Me-Time
My sleep is crucial for my everyday performance so I need about eight to nine hours sleep every night. My only supplement is d-vitamin’s because I live in Norway, and the sun is not that often visiting us.
Jody Sokol
Jody Sokol (female, 28)
How My Professional Soccer Career Got Me into Fitness and Lifting
I always make sure to get enough sleep as well. I usually get anywhere from 7-8 hours of sleep.
Erin Pash
Erin Pash (female, 29)
This is How My Pregnancy Got Me into Fitness and Nutrition
My typical day of training starts with a walk at around 6am, alternatively I do my weight training in the mornings depending on sleep patterns and morning clients.
Danae Vasileiadou
Danae Vasileiadou (female, 32)
I'm a Swimming Instructor and Personal Trainer. This is How I Inspire Women Through Fitness
Listen to your body, hydrate, eat a balanced diet and sleep if possible for eight hours.
Matt Ladewski
Matt Ladewski (male, 43)
How I Got Famous Passing Out After a Strong Deadlift
I try to get seven to eight hours of sleep a night but with a young child that doesn’t always go as planned. He is getting better and soon we should have a normal sleeping schedule.
Caio Tamura
Caio Tamura (male, 33)
How I Became a Black Belt Brazilian Jiu Jitsu Professor in Australia
I do not sleep much during the week. It’s somewhere around 5-6 hours but whenever I can I try to stay in bed for at least 8 hours.
Cru Mahoney
Cru Mahoney (male, 19)
How Discipline and Dedication Helps Me Train My Body and Mind
Lastly, sleep is a big part of the process so I get eight hours of sleep pretty much every night. Since I wake up early every day, I do my best to get to bed by 9pm even though that often sacrifices having fun with friends late at night.
Jordan Wheatley
Jordan Wheatley (female, 29)
This is How Pole Dancing Helps My Eating Disorder Recovery and Management of Chronic Illness
So I don’t rest things like that for too long because I need to keep the area strong. I try and avoid these injuries by keeping my muscles engaged and training myself to have better proprioception so I don’t accidentally hyperextend. I sleep anywhere from seven to nine hours on average.
Uracha Teerawanitsan
Uracha Teerawanitsan (female, 27)
How Crossfit Has Made Me the Fittest Woman in Thailand
I try to get as much sleep as my schedule allows. If I have early coaching, I try to go to bed early. If I feel sleepy I try to nap during the day. I think sleep is the most important factor for recovery.
David Wang
David Wang (male, 25)
How Fitness Gave Me Confidence and Took Me from Scrawny to Muscular
I focus on prioritizing sleep quality and positive nutrition habits in order to recover effectively and take time regularly to de-load as needed from training every ~4 – 8 weeks, mobilize and emphasize warming-up well, and perform trigger-point release work on my body regularly.
Taylor Bradley
Taylor Bradley (male, 27)
How I Got Into Dancing and Became a Professional Dancer for Cirque Du Soleil
I definitely prioritize sleep over anything. If I have a particularly busy day or need to perform in an upcoming audition I will take an extra day off or go lighter in the gym.
Maeve Kavanagh
Maeve Kavanagh (female, 29)
How I Stay Strong and Fit Without Having to Suffer and Do Endless Cardio
I aim for 8 hours sleep a night, I’m a pretty early riser and like to go to bed pretty early too. I go to bed around 8pm, watch some Netflix, and get up about 6:30am.
Esther Chen
Esther Chen (female, 34)
How I Became a Full-time Competitive Pole Dancer
I am right now dealing with shoulder injury due to over training. I am seizing this coronavirus chaos to recover by sleeping a lot, eating clean, and therapy, lots of therapy!
Brad Feinberg
Brad Feinberg (male, 31)
How I Work as Personal Trainer to Imagine Dragons' Dan Reynolds
I also make sure I am getting at least 8 hours of sleep because let’s be real, sleep is the best recovery on the planet.
Jermaine Wright
Jermaine Wright (male, 32)
I'm a Competitive Skateboarder. This is How Fitness Helps Me Avoid Injuries
I noticed too much sleep has a more negative effect on my daily productivity than not enough sleep.
Lailla Sena
Lailla Sena (female, 31)
How My Beach Town Childhood Lead Me to Working in Fitness
I sleep about eight hours at night.
Manu Arora
Manu Arora (male, 29)
How I Focus My Training in Order to Balance Fitness with Professional Life
I have trained my mind over the years to sleep early and wake up at dawn irrespective of the day.
Christian Wall
Christian Wall (male, 34)
How Injuries Taught Me the Importance of a Strong Body
I eat approx. 4000 cals a day and sleep about 6 hours a night.
Daniel Barbeau
Daniel Barbeau (male, 28)
How I Combine the Army with Running a Personal Training Business
Other than that, I just make sure that I stretch and get the correct amount of sleep when I am able to.
Gabriela Cantos Realpe
Gabriela Cantos Realpe (female, 35)
I'm a Dance Coordinator, Coach and Model. This is How I Inspire People to Live a Healthier Life
I am a healthy eater and I have a sometimes a chaotic season when I have to do classes, performances and trainings. So that can be draining, but with some supplements in combination with healthy food and sleep, I try to keep myself going.
Paul Dermody
Paul Dermody (male, 30)
How I Train and Work as a Nomad Personal Trainer and Podcaster
I sleep at least eight hours. So many factors that indirectly influence health and body composition are influenced by sleep. We don’t notice the effect of a bad night sleep until we get into a good routine and therefore cannot look back, in which case it becomes easier to understand how much decision-making, enthusiasm, passive activity and willingness to exercise are negatively influenced, not to mention food choices.
Eduard Checo
Eduard Checo (male, 31)
How I Started Barstarzz and Made Calisthenics My Career
I try to get 8 hours of sleep in a day and eat overall healthy.
Roo Hamer
Roo Hamer (male, 30)
How I Stay Strong and Explosive Despite Hunger and Broken Bones
Concerning sleep, I don’t need more than 8 hours, under 6 hours and I’m a bit cranky!! I’m definitely a night time kind of guy and can handle being awake for long periods and finding rest when it’s appropriate- dark and quiet. I’d like to learn to nap!
Amanda Cartner
Amanda Cartner (female, 56)
How I Biohack to Stay the Best Version of Myself at 56 and Beyond
One thing I can’t do without is enough sleep – regular sleep routine and wake up when I need to. Recovery is key.
Jamie Maynard
Jamie Maynard (female, 33)
How I Got into Crossfit, Became Fit and Never Looked Back
Rest has been a blessing lately. I usually get between 6-7 hours of sleep when I am working. With quarantine, I have been averaging almost 10 hours of sleep. I am a morning workout person, but now that I don’t have to wake up at 5am, I have been doing my workouts at 10am or noon when I am waking up for the day.
Kayla Ross-Jackson
Kayla Ross-Jackson (female, 28)
I'm a Dance Choreographer, Fitness Instructor and Model. This is How I Make My Workouts Fun
Along with a healthy diet, I do take a few supplements to boost up my nutrition levels and immune system. I take a number of Jamieson products such as, Cod Liver Oil, Omega-3, Vitamins A, C, D, and One a Day Women's Multivitamins. I'm a bit of a night owl lol, but nonetheless I do try my best to get at least seven to eight hours of sleep a night.
Manon Hallay
Manon Hallay (female, 25)
How Barre Training Changed My Life and the Way I Train
Sleep is a big part of it as well. It’s not the easiest especially with my schedule changing every week but I try to get between 6:30/8 hours a sleep a night.
Jessica Sanki
Jessica Sanki (female, 38)
I Have Been in CrossFit for 8 Years. This Is How I Train and Compete
I wear a Garmin watch that I use when I run outside, and on a daily basis I am wearing a Whoop strap to monitor my heart rate, my sleep and my recovery. I log all my scores/workouts in my training app (Brute Strength).
Rachel Rose
Rachel Rose (female, 24)
How a Binge Eating Disorder Got Me into Competitive Fitness and Modelling
I take CLAs, BCAAs (I like bodytech’s), magnesium, green tea capsules, and most importantly, LOTS of water and 8-9 hours of sleep each night.
Day Micheli
Day Micheli (female, 28)
I'm a Brazilian Pro Wrestler. This is How I Train to Improve My In-Ring Performance
I try to sleep every night eight hours but sometimes I can’t because mostly I’m studying and I end up sleeping six or seven hours.
Albert Albie Aldahawi
Albert Albie Aldahawi (male, 27)
How I Went from Refugee to Pro Wrestler and Fitness Model
I sleep seven to eight hours every night unless I have a big event or early shoot I need to prepare for.
Joanna Zwierzynska
Joanna Zwierzynska (female, 34)
I'm a Brazilian Zouk Dancer. This is How Fitness Made Me Stronger After a Hip Surgery
Sleep is also very important. I try to sleep for a minimum of eight hours. Drinking a lot of water should be a habit. I also drink a lot of ginger tea (I boil fresh ginger and add turmeric, lemon and honey).
Barbora Labidi
Barbora Labidi (female, 32)
I'm a Strongwoman Competitor. This is How I Became Strong and Powerful
I sleep around eight hours but it depends on my work and my duties too. Sometimes it is less, sometimes it is more. But anyway, i love sleeping and relax!
Lafropolitin Giorgio
Lafropolitin Giorgio (male, 34)
I'm an Actor, Model and a Fitness Motivator. This is How I Inspire People to Get into Fitness
For recovery, I do yoga and I go to spas for massages but if I can’t do that, I will have massages at home. I take BCCA principally for recovery. My sleeping hours depend but let us say on average four hours.
Tertia Dippenaar
Tertia Dippenaar (female, 30)
This is How I Prevent Injuries While Performing Eight Shows a Week
I love group classes but I’m definitely a solo trainer because I feel I get more out of my workouts when I’m alone. I swear by my FITBIT Charge 2 to track heart rate, steps and calories burnt and also to track my sleep.
Drew Kendrick
Drew Kendrick (male, 25)
This is How Fitness Makes Me Stronger Despite of Having Crohn’s Disease
Once again stretching is key for me to make sure I stay flexible and mobile so that I don’t pull any muscles or stiffen up during or after a workout. I also do my best to get six to eight hours of sleep each day so my body can properly recover and I have the energy to make it through all of my workouts throughout the week.
Cru Blanchard
Cru Blanchard (male, 17)
I'm a Football Player, Powerlifter, and Shot Put Thrower. This is How I Train to Boost My Strength
I try to get around six to eight hours of sleep a night. It is one of the most important parts of recovery.
Justin Andrews
Justin Andrews (male, 36)
I'm a Professional Wrestler. This is My Plan to Get into WWE
The most important element is sleep. I’m so thankful to have the support of my wife who always can tell when I need to hit the rack and is more than happy to deal with the dogs or whatever else needs to be done around the house so that I can get the proper amount of rest.
Renny Hunter
Renny Hunter (female, 20)
How Fitness Helped Me Battle Eating Disorders and Depression
There is individual variance to everyone’s journey but I personally work best with straying away from processed foods (as much as I can), sleeping at least 6-7 hours on a work day (7-8 on the weekends) and allowing my ‘split routine’ to encourage enough time for my muscles to recover before the next workout.
Kyle Spears
Kyle Spears (male, 29)
This is How Competitive CrossFit Lead Me to a Career in Coaching
Back in the day, recovery was super important. Sleeping a minimum of eight hours a night was key but also getting a lot of body work done.
Jérôme Prun
Jérôme Prun (male, 21)
I'm a Blogger, Model, and Coach. This is How I Improve My Self Confidence with Fitness
I know sleeping time is super important but I am kind of an hyperactive and I should sleep more than the actual six hours I do on a daily basis.
Kevin Toy
Kevin Toy (male, 23)
How Fitness Help Me Stay Positive as I Pursue a Hollywood Breakthrough
Also, sleep is very important as well. It’s crucial to your recovery and I try to get about at least six hours of sleep. They say you need at least eight hours of sleep but I believe the quality of the sleep is much more important than the quantity. The more deep sleep you get, the better in my opinion.
Lulu Rentie
Lulu Rentie (female, 31)
No Excuses. This Is How I Worked out Every Day of My Pregnancy
I sleep 6 to 8 hours depending on how the baby sleeps. I rarely travel but when I do, I make sure there is a hotel gym so I don’t miss a workout.
Kerry Chuang
Kerry Chuang (female, 24)
I'm a Hairstylist, Makeup Artist and Model. This is How Fitness Makes My Life Better
The way I prevent injuries is to do my best to keep proper posture and seeing the chiropractor every week for an adjustment. I have scoliosis so it’s important to get adjusted. I noticed I recover very well when I am eating and sleeping enough!
Aimee Corry
Aimee Corry (female, 26)
I'm a Personal Trainer. This is How I Combine Fitness and Acting
I make sure I get seven to eight hours sleep a night, otherwise I can’t perform at my best. Obviously, it’s not always perfect, but I really feel the difference if I don’t get enough sleep.
Emmanuela Pintus
Emmanuela Pintus (female, 45)
This Is How I Have Combined Yoga and Bodybuilding for 15+ Years
I have learned so much about my body regarding what types of food fuel me best, how much sleep I need, how much rest is optimal, and it allows me to stay on top of my health in a way that works with my body and mind.
Shotzie Cado
Shotzie Cado (female, 38)
This Is How I Train Effectively to Stay Fit While Working from Home
I just make sure to watch what I’m eating and the time. I try not to eat past a certain time at night. That’s where your weight comes from because you go to sleep, and the food has time to settle and sit, becoming fat.
Nelsi Pamela
Nelsi Pamela (female, 30)
How I Work as a Full-time Personal Trainer While Taking My NASM CPT Certification
Honestly, I am not very sleepy for many hours, I am very restless and because at night my mind is thinking about what I will do the next day, I am very bad at sleeping.
Mirka Henriksson
Mirka Henriksson (female, 27)
How I Became a Competitive Crossfitter after Less than a Year
I believe that commiting to work hard every day, you are able to deliver your best performance on the competition floor. And by working hard I don’t mean just training but every area in life like nutrition, sleep and recovery – daily routines.
Haniyyah Tahirah
Haniyyah Tahirah (female, 30)
How I Became a Professional Dancer at an International Dance Theatre Company
Rest is how our bodies regenerate and heal therefore I like to get at least 7 hours of sleep per day on average and make sure I drink plenty of water throughout the day and first thing in the morning especially to start my day in addition to enjoying my green tea!
Kayla Kleinman
Kayla Kleinman (, 29)
How I Combine My Work in Fitness with Being a Wellness Blogger
I’m not great at prioritizing sleep right now, working in fitness means I’m often times up at 5AM to teach but also don’t get home from my last class until 10PM.
Kevin Lukarski
Kevin Lukarski (male, 25)
How I Love Working as a Physiotherapist and Personal Trainer
People underestimate the power of sleep. I know it’s hypocrite to preach about proper sleeping duration if you don’t do it yourself, but I know the negative impacts on your training (strength loss, not recovering fast enough, …).
Anna Zucker
Anna Zucker (female, 30)
How I Lost Weight, Changed Career and Became a Full-time Personal Trainer
Recovery and rest are also important to prevent injury. I like to have 2 rest days per week. I get a minimum of 8 hours of sleep every night, sleep is very important to me and I can feel the difference everywhere when I’m lacking in sleep.
Jenna Epperly
Jenna Epperly (, 27)
This is How I Help Women to Get Fit and Find Freedom
I take time to stretch, and foam roll and make sure I get adequate sleep – at least eight hours a night. And if one week my body feels more tired than the previous, I’ll add another rest day! It’s all about working FOR and WITH your body, not against it.
Lorenza Veronica
Lorenza Veronica (female, 31)
How Fitness Helps Me Manage My Hashimoto's Hypothyroidism
I see a lot of people who run, Soulcycle, and so forth, and then they don’t have a stretching session. This is bad for one’s body. I try to stretch my body, other than yoga, several times a day, especially when I am stiff in the morning and before going to sleep with my daily meditation.
Andi Bañez
Andi Bañez (female, 30)
How I Moved from Dancing to Yoga and Became a Full-Time Yoga Teacher
I also try to get as much sleep as I can from at least six to eight hours every day.
Cody Stover
Cody Stover (male)
How Rocky Inspired Me to Get Fit and Become an Actor and Model
I feel my best when I get between 8 and 10 hours of sleep a night. Of course there is travel and changes to the schedule, but I try my best to plan ahead. Sometimes, you have to roll with the punches. I don’t use any supplements for recovery. I feel that just getting enough rest is best for me.
Tina Bubalo
Tina Bubalo (female, 31)
How I Got Inspired to Quit My Corporate Job and Follow My Passion for Fitness
Learn how to warm-up your joints and muscles prior to a workout, take the time to work on your mobility and flexibility after a workout, prioritize eating healthy and understanding your body’s nutritional needs, and optimize your sleeping patterns.
Kandiss Lewis
Kandiss Lewis (female, 35)
How I Combine Running and Weights to Stay Fit and Work as a Model/Actor
Epsom Salt bubble baths with oils helps ease and relax the body, massages, and sports therapy to get in a really good stretch. And sleep! I am a great sleeper, no problem there.
April RaQuel
April RaQuel (female, 44)
I'm an Entertainer and Model. This is How Fitness Helps Me Stay in Shape
A lighter diet, frequent exercise and adequate sleep/rest.
Fa Biente
Fa Biente (male, 28)
I'm a Lifestyle, Travel and Fitness Influencer. How I Went from Overweight to Fit
I anticipate injuries by warming up for 10 minutes before each training. You must adapt your diet and rest well to avoid injury. I avoid drinking alcohol, and I sleep minimum of eight hours.
Nacor Puig Nuñez
Nacor Puig Nuñez (male, 28)
I'm a Spartan Race Winner. This is How I Eat, Train and Maintain Mobility
Recovery is a very important part in the process. I try to sleep nine hours every day but I must confess I never achieve it, however, I always sleep more than eight hours a day.
Nathan Newman
Nathan Newman (male, 34)
How Martial Arts Opened Up a World to New Opportunities
To keep on top of it all, I am forced to take care of each individual aspect of my health, such as diet and nutrition, sleep and watching for symptoms of over training. Allowing any one of these to slip into negligence is a sure way of putting myself out for days at a time.
Georgie Massey
Georgie Massey (female, 27)
I'm a Full-Time Primary School Teacher. This is How I Combine Teaching and Weight Training
I get regular Myotherapy, and use supplements to help with recovery including Protein powder post workout. I also try to get at least seven hours sleep each night (does not always happen haha), and drink lots of water!
Alex Crockford
Alex Crockford (male, 29)
I'm the Creator of Crockfit. This is How I Eat, Train, and Maintain Good Mental Health
I try to get to bed for 9.30pm and read a book with a dimly lit room for 20/30 minutes before sleeping 7.5 – 8 hours! This is really important to me, and as soon as social events are planned, I get angry knowing I won’t get to bed on time. haha …. 😉
Meaghan Faragasso
Meaghan Faragasso (female, 39)
How Fitness Transformed Both My Body and My Life
I sleep as many hours as I need to be productive. I don’t have a schedule.
Cristian Duque
Cristian Duque (male, 27)
Why I Love Sports and Fitness Despite Having Osteoarthritis
Throughout all this time, I have learned that the key to avoid injuries is rest and flexibility work. I usually sleep eight hours at night and rest twice a week. 
Assane Diop
Assane Diop (male, 27)
How I Started Powerlifting After Dealing with Sciatica Pain
I really don’t get too technical on how I gain weight but I simply make sure my calorie intake is above my daily needs, that I get enough proteins and eight hours of sleep per night.
Fernanda Rosa
Fernanda Rosa (female, 41)
This is How I Became Stronger and More Fit After My Pregnancy
I have a good routine of sleeping. I sleep eight hours a day. I have days of rest to avoid injuries.
Brian Pankau
Brian Pankau (male, 32)
How I Work as a Strength Coach and Educate Powerlifters and Weightlifters
That being said, it leaves less time to sleep since I do like to write in the evenings and enjoy my personal time. Generally, I sleep five to six hours each day, and sometimes even four. I’ve never been one to sleep long hours and catch up on my Sunday’s having them off.
Krzysztof Ćwiertnia
Krzysztof Ćwiertnia (male, 29)
How I Build Muscle Mass Despite Having a Fast Metabolism
Unfortunately, due to the busy schedule, I sleep short, about 6.5 hours. As for traveling, I do not put so much emphasis on the woodwinds, I consider this time to be a little rest and let my head rest as well.
Francesco Pelizza
Francesco Pelizza (male, 33)
This is How I Earned My Recognition in Competitive Powerlifting
I also do use supplements to regenerate cartilages such as marine cartilages, MSM, condroitin and glucosamine, ialuronic acid and others hydrolised cartilages (bovine and chicken), which also increases tissues flexibility. I do sleep if possible seven to eight hours but is not rare I do only sleep five to six hours.
Helga Gudmundsdottir
Helga Gudmundsdottir (female, 45)
This Is How I'll Maintain My Sixpack Until Age 70
Sleep is very important to me. I try to sleep eight hours every night. It’s crucial for recovery and your energy level. If you don´t sleep well you can just forget about pushing yourself to the maximum of your ability. Diet is very important too.
Viktoria Kay
Viktoria Kay (female, 36)
I'm a Model and Influencer. This is How I Maintain My Hourglass Figure
Professional massages and hot baths are great! Meditation as well; especially for setbacks! Sleep is also very important to me, I sleep a minimum of eight hours a night.
Austin Dotson
Austin Dotson (male, 28)
I'm a Hybrid Athlete and Influencer. This is How I Stay Fit After Football Retirement
I usually try to get around seven to eight hours of sleep a day, I understand a lot of us aren’t able to get that much but I try and reach that.
Landree Fleming
Landree Fleming (female, 35)
How I Work as an Actor, Personal Trainer, Nutrition Coach and CrossFit Trainer
When it comes to rest, SLEEP IS VERY IMPORTANT. For our health and recovery. I like at least a solid eight to nine hours!
Nyla Fuller
Nyla Fuller (female, 34)
How I Work as a Canadian Fitness Model, Bikini Competitor and Business Professional
Sleep is important for recovery. I aim for six to eight hours each night and take naps when I can. Each week I take one to two days completely off training to rest and recover. I’m also a fan of Epsom salt baths to help with muscle aches, detoxification and relaxation.
Christopher Melancon
Christopher Melancon (male, 23)
I'm a Bodybuilding Coach. This is How I Lost 15 Pounds in Four Weeks
As many of us know, most of the magic with your physique happens out of the gym. I usually attempt to sleep about eight to nine hours a night, which is tough between being in class for four to five hours, studying for three to four hours, training for about an hour, then adding in driving, doesn’t leave much time to really “relax” but you must make the most of it.
Yash Vardhan Swami
Yash Vardhan Swami (male, 25)
How I Lost 44 Kg and Became an Online Transformation Coach with over 2000 Clients
So, I was an obese kid. 120 kg with very very bad lifestyle habits, which included hours of gaming, having junk food in every meal, poor sleeping patterns, poor posture. When I was 18 (back in 2012), I decided to change and then it all started.
Francesca Esker
Francesca Esker (female, 33)
How Fitness and Bodybuilding Helped Me Win 4 Muscle Beach Trophies
I normally sleep seven hours. Now it’s 10-12 since I’m in recovery.
Gabriele de Biagi
Gabriele de Biagi (male, 29)
I Love Training! This is My Plan to Become a Better CrossFit Coach
Before sleeping, I practice few minutes of breath-work to calm the mind and then I read for at least 20-30 minutes; no phone, no television, no socials, just reading to allow my body and mind to get ready for the night.
Paola Anastasi
Paola Anastasi (female, 49)
I'm a Model and Actress. This is How I Eat, Train and Compete at 49
However, the best cure to recover an injury is rest. It’s very important to sleep because it’s just the moment when the body recovers and prepares for a new workout. Sleeping is necessary to the body and mind.
Daniel Zagorski
Daniel Zagorski (male, 21)
How I Balance My Day Job with Training Six times a Week
In terms of sleep, I wouldn’t say I get more than most people. Daily, I’ll get anything from 6-7.5 hours of sleep. I might get a little more on the weekend depending on how busy I am. Sleep is definitely super important in terms of sustaining your energy levels and giving your body a chance to recover.
Chyanne Jacomini
Chyanne Jacomini (female, 34)
How I Became an IFBB Pro Bikini Competitor After Giving Birth
One of the ways I recover from training on a daily basis is taking my BCAA’s from SteelFit and I try to get a minimum of six hours of sleep even though that seems to be my maximum amount of sleep lately.
Marina Vishniakova
Marina Vishniakova (female, 33)
I'm a Pole and Aerial Arts Instructor. This is How I Eat, Train and Condition My Body
I try to sleep at least seven hours per night because it helps me to have enough energy and stay active.
Niki Klasnic
Niki Klasnic (female, 29)
I'm a Pre and Postnatal Specialist. This is How I Help Moms to Stay Strong and Active
That goes the same for sleep. I’m usually aiming for 7.5-8 hours a night. I’m not a big believer in bodybuilding supplements but I do take a whole foods based multivitamin, magnesium and occasionally add collagen peptides to a shake for some extra protein that day!
Janusz Kania
Janusz Kania (male, 25)
I'm a Powerlifting Coach. This is How I Plan My Powerlifting Competition Comeback
In terms of day-to-day recovery and rest, I try to keep to a consistent sleep schedule and rack up at least eight hours of sleep as well as at least eating enough calories so that I do not die. The more on top of my diet I can be, the better I feel in and out of the gym.
Marie Luo
Marie Luo (female, 24)
I'm a Yoga and AcroYoga Teacher. This is How I Eat, Train and Practice
Make sure to get enough sleep and eat the food that feels good for you;
Shammara Abdulkhaaliq
Shammara Abdulkhaaliq (female, 45)
How I Feel in Love with Bodybuilding and Became IFBB Pro
Sleep is essential in recovery, and idealistically 8 hours or more would be great. But in reality, I sleep 6-8 hours, I think which needs improvement.
Holly Noll
Holly Noll (female, 33)
I'm a Plant-Based Sports Nutritionist. This is How I Eat, Train and Stay Motivated
My current supplements: Magnesium for sleep, CBD topically for inflammation, Turmeric, Creatine, and AMF (always moving forward) from Run Everything Labs which has been a game changer for my joint health. Besides that, I eat Run Everything Labs Protein Powder and lots of food, lots of coffee.
Kwesi Orr
Kwesi Orr (male, 37)
I'm an Entrepreneur Bodybuilder. This is How I Eat and Train to Become Awesome
Proper nutrition, hydration and rest helps with my recovery. Sleep is also critical to recovery and growth, however I must confess that I have not had a proper night’s sleep in many months due to business commitments.
Bianca Solo
Bianca Solo (female, 25)
How Fitness Helped to Overcome My Postpartum Depression
I’m currently getting back on the wagon from travels to Nicaragua. Getting back into a normal sleeping schedule and routine has been tough but we’re getting straight to work!
Sebastian J. Flowers
Sebastian J. Flowers (male, 31)
I’m a Transman Bodybuilder. This is How Fitness and Diet Helped Me to Transition from Female to Male
I avoid injuries by sleeping at least six hours a night, stretching properly and staying hydrated. I believe stretching has prevented a lot of injuries for me while training. When I didn’t stretch more often than not, I’d pull a muscle.
Hulda Waage
Hulda Waage (female, 35)
I'm a Vegan Powerlifter. This is My Plan to Become World Champion
I go to bed before 9 p.m. and I feel that if I miss out on sleep, I won’t be performing as well. So sleep is very important to me and my nightly routine. My bedroom is dark and around 18°c to be sure I sleep as well as possible.
Chiara Basile
Chiara Basile (female, 22)
How Fitness Made Me Love Myself Again and Discover the New Me
If you know that you wake up early in the morning, go to sleep earlier the night before: muscles need rest.
Anna Rose Bain
Anna Rose Bain (female, 35)
How Crossfit Made Me Discover True Health, Strength and Endurance
I have seen my strength and endurance improve dramatically with each new training cycle. But my best results (more energy, stamina, lifting PR’s, better sleep) have occurred when my consistency at the gym is paralleled by consistency in clean eating.
Lesley Maxwell
Lesley Maxwell (female, 63)
I am 63. This is How I've Competed and Won Over 30 Fitness Titles
Sleep is important for recovery, I’m quite a night owl and love the quiet of the night. This is what I feel most creative and always write or draw before I go to bed.
Marco Bauer
Marco Bauer (male, 32)
I'm a Natural Fitness Enthusiast. This is How I Eat, Workout and Push Harder
Since sleep is important for training, on a good day, I normally sleep seven to eight hours.
Ifakharen Yassine
Ifakharen Yassine (male, 27)
How Training Helped Me to Overcome Being Born with a Congenital Disorder
At this point, the major struggle on my years of fitness is the hours of sleep per night as mostly, I only sleep six hours, however, they seem to be enough for me.
Adam Kuncicki
Adam Kuncicki (male, 25)
How I Work as a Vegan Bodybuilder and Supplement Ambassador
And on a daily basis, I care about the regeneration of sleep, which always lasts 8 hours, I go to a physiotherapist, do sea work (bathing in cold water in the winter for example in the lake) or take cold showers, stretch, roll and use supplements from, “Siła Roślin”.
Ali Burkhardt
Ali Burkhardt (female, 27)
This is How Bodybuilding Saved Me After Struggling Anorexia
Also, as I mentioned earlier, test and recover is vital in order to prevent injury. Eight hours of sleep every day and at least one full rest day or off day is my recommendation in order to be at your best.
Lynn Montoya
Lynn Montoya (female, 50)
How I Made Fitness Part of My Life and Now Train 20+ Times a Week
I try to get at least seven hours of sleep and I use a sleep tracking app to ensure I’m hitting my target.
Pietro Lauro
Pietro Lauro (male, 23)
I'm a Natural Bodybuilder. This is How Bodybuilding Helps Me Control My Anxiety
Sleep is extremely important and if you don’t sleep enough, your body is already stressed out.
Mario Impens
Mario Impens (male, 36)
This is How I Competed in Both National and International Shows
I try to sleep between six to eight hours to recover physically and mentally.
Peng-Peng Lee
Peng-Peng Lee (female, 26)
How I Stayed in Gymnastics after the Olympics and the World Championships
Sleep, I’ve learned is a crucial part of recovery. In college, I would get a range between 5-7 hours of sleep but still have the energy to get through my day. I am naturally a very active person who has a hard time falling asleep and I am more of a “night owl” than a morning person.
Snir Azoulay
Snir Azoulay (male, 20)
How Superheroes Inspired Me to Become a WNBF Bodybuilding Champion
I will be sure to sleep 7-8 hours at night. Although it does not always happen, sometimes I sleep 6-7 hours.
Victoria Brady
Victoria Brady (female, 32)
I'm a Certified Personal Trainer. This is How I Went from 275 to 155 Pounds
I use a foam roller and soak in Epsom salt baths as a part of the process. Additionally, I strive to get no less than 7 hours of sleep every night to make sure I am rested for the next day.
Alec Enkiri
Alec Enkiri (male, 31)
I'm a Strength Coach and Personal Trainer. This is How I Came Back Stronger After a Hip Injury
For me personally, keeping a consistent daily routine is super helpful here because when my daily schedule gets all thrown off so too do my sleeping habits. But when I’m consistent and when I get in and out of bed at the same times every day I tend to fall asleep pretty easily and get all the sleep I need to recover and thrive.
Jennifer Reece
Jennifer Reece (female, 42)
I'm an IFBB Figure Competitor. This is How Bodybuilding Gave Me Transformative Evolutions
As for supplementation, I don’t really use much. I use a good whey isolate daily and glutamine post training. Otherwise, I get all my nutrition and energy from food, good sleep and when necessary, black coffee.
Francesca Guacci
Francesca Guacci (female, 25)
This is How I Became a Fitness Addict and Got My Fitness Model Body Shape
Avoiding injuries is one of my priorities because I can’t live without weights so I need to be healthy and strong all the time. I eat lots of protein sources, I sleep seven to eight hours per night and I follow my coach’s instructions when I train.
Pamela Jean Noble
Pamela Jean Noble (female, 31)
I'm an Actress and Model. This is How I Stayed Healthy During My Pregnancy
I try to sleep eight to nine hours a day but sometimes I get uncomfortable throughout the night and that doesn’t happen anymore. I am a huge sleeper even before I was pregnant and always try to listen to my body. When I used to push myself with too many projects before or too hectic of a schedule I would always get sick.
Keri Ann Heitzman
Keri Ann Heitzman (female, 37)
I'm an IFBB WP Olympian. How I Kept Going After a Traumatic Brain Injury
But to keep it simple, I take my food with me everywhere I go any time I leave the house. Tracking my food keeps me accountable and it collects really cool data, so I track all my stuff through the Fitbit. That means sleep, nutrition, and physical activity.
Goran Borkovic
Goran Borkovic (male, 32)
How I Made a Remarkable Comeback to Bodybuilding After a Serious Motorcycle Accident
Water is important because it’s filtrating our blood, dissolve vitamins, hydratize our cells, skin, hair and nails, prevents blood thickening, speeds up metabolism, lubricates our joints, keeps us better concentrated and happier, aids in recovery and sleep, prevents of heart attack and strokes, regulates body temperature, prevents inflammations, assist in flushing waste and much more.
Amanda Essen
Amanda Essen (female, 24)
I'm a Fitness Model, Coach, Athlete. This is How I Went from Weak to Strong
I sleep enough, without enough sleep (8-9hours) I could not keep up with the training I do mostly, and because I sleep really bad mostly and wake up a several times on the night, I make sure I have time to sleep an hour or more in the morning. My injuries is all about resting, mobility training and maybe more mentally keep myself motivated more than physically.
Nancy Di Nino
Nancy Di Nino (female, 47)
How I Train and Inspire Women to Reach their Health and Fitness Goals
Although, I know how important sleep is, I generally get six hours.
Simone Collins
Simone Collins (female, 33)
I'm a Vegan Bodybuilder. This is How I Eat, Train and Compete
I was no eating properly, I had just come out of a competition (so my body was already under a great deal of physical stress) and I just wasn’t recovering well, sleeping well or coping well!
Terry Tomlin
Terry Tomlin (male, 29)
How I Keep Moving Towards My Fitness Goals After a Total Car Crash
I rest and recover by doing no training for 48 hours. I sleep for 7 to 8 hours. I just go with the flow in case of traveling by changing my schedule.
Olivia Eze
Olivia Eze (female, 26)
How I Stopped Eating Junk Food and Became a Fit Personal Trainer
During recovery, what works best for me is a hot shower and long hours of sleep. I usually sleep for about 7-8 hours.
Caitlin Rice
Caitlin Rice (female, 28)
This Is How I Found My Calling Through Fitness
I drink a TON of water and sleeping is very important to me. I am typically in bed winding down by 8 or 8:30 and asleep by 10. I wake up every morning at 5:45. I sleep in complete darkness, with the AC really low.
Tebogo Mashalane
Tebogo Mashalane (male, 31)
How I Train Professional Soccer Players to Become Conditioned and Fit
My work requires a lot from me so in terms of sleeping hours and patterns I do a maximum of five hours weekly, and that would be five hours per day. I really don’t get enough sleep during the week but Saturdays and Sundays are much better as I can sleep for six to seven hours.
Steve Cotter
Steve Cotter (male, 50)
I'm the Founder of IKFF. This Is How I Combine Martial Arts and Fitness
I have to get sufficient sleep and use whatever strategies to help with deep sleep. I like using sound wave technologies sometimes which helps me sleep deeply.
Maya Nassar Maalouf
Maya Nassar Maalouf (female, 33)
How I Train to Become an International Fitness Model Champion
If I am injured, I simply take a break and stop training until I am better. I try to get at least 8 hours of sleep a night and I always have one rest day per week. I lift heavy, but always make sure the weight is not too heavy and that I use the correct form not to get any injuries.
Nathan Joseph
Nathan Joseph (male, 28)
How I Went from the Aesthetic Side to the Mental Aspect of Training
I normally sleep for seven hours, with travelling I train wherever I go make sure I get it in, it might not be as intense but I’ll hit full body workouts to maintain a physique rather than just stop.
Nicolas Cambi
Nicolas Cambi (male, 30)
How I Train, Eat and Recover as a Competitive Strongman
My goal for the next 5 years is to be America’s Strongest Man and World’s Strongest Man 105kg. I need more sleep, better diet, consistent training, and efficient bodywork and looking to execute on all of the teachings I’ve learned over the last few years.
Rashid Zirak
Rashid Zirak (male, 38)
I'm a Strength and Conditioning Coach. This is How I Eat, Train and Play
I sleep for eight hours minimum. Three hours and 31 minutes average for a deep sleep, four hours and 28 minutes average for light sleep, and four minutes average for awake time. During travelling time for a day, it gets disturbed but then we plan our session in such a way that we as well as players get full time of recovery and sound sleep.
Alejandra Estefanía
Alejandra Estefanía (female, 30)
I'm a Fitness Influencer and Lawyer. This Is How I Train and Stay Fit
I have a strict eight-hour sleep routine and I also completely rest two days a week, which has helped my body completely recover from all these years of training.
Caroline Klebl
Caroline Klebl (female, 42)
How I Got into Yoga and Have Been Teaching for Over 20 Years
One of my favorite deep relaxation practices is yoga nidra or yogic sleep since it induces a very deep transcendent state of relaxation. Yoga nidra includes scanning the entire body and deeply relaxing each body part, one at a time.
Nikki Howard
Nikki Howard (female, 28)
I'm a Model and Actress. This is How I Eat, Train and Stay Motivated and Confident
I sleep about eight hours every night. That’s my sweet spot. Any less I’m exhausted, any more I’m groggy. I don’t really have a social life but I’m a homebody so I don’t mind.
Allison Vaeth
Allison Vaeth (female, 28)
I'm an IFBB Bikini Pro. How I Train People to Become Successful in the Bodybuilding World
I put so much time into making sure I get good sleep. Eight to 10 hours is always a must and when I am prepping sometimes I take 30-minute to two-hour breaks for my mind and my back. It is almost like being able to press restart on the day with a new view and new energy.
Tameika Gentles
Tameika Gentles (female, 33)
How I Lost 100 Pounds Naturally and Became a Nomad Personal Trainer
I don’t take any supplements. I consume so many plant-based whole foods my nutrients are there. I feel high in energy and really focus on getting enough sleep each day, meditating, and doing other wellness activities to help sustain my lifestyle.
Moaad El Maguiri
Moaad El Maguiri (male, 27)
I'm a Fitness Model and Online Coach. Here's My Plan to Get My IFBB Pro Card
I sleep seven hours a day *high quality sleep*
Bonolo Mahlangu
Bonolo Mahlangu (female, 26)
How Fitness Made Me Feel Comfortable In My Own Skin
I put all the focus in every workout I do and get my form right and control. I make sure I get seven hours of sleep and drink a lot of water during the day.
Ashlee Carignan
Ashlee Carignan (female, 37)
How My Body Has Improved after 15 Years of Pilates
Go back to teaching 4-5:30 until 8/8:30—after work I follow up and/or finish anything I didn’t get to during my break. I usually get to sleep around 3 a.m., WAKE & REPEAT.
Lonnie Boe Pedersen
Lonnie Boe Pedersen (female, 44)
I’m a Champion in Body, Athletic and Bikini Fitness. This Is How I Became Strong and Fit.
I use the Oura Ring for measuring my sleep and monitor my overall well-being and it works as a good guideline for me of what I can do better or at least needs attention.
Robby Gambino
Robby Gambino (male, 30)
I'm a Natural Bodybuilder. This is How I Came Back Stronger After My Injury
The next step of recovery is sleep. I take my sleep very seriously. I try to get five to six hours a night, if you can do eight hours of sleep, great! I give my body plenty of time to adjust and recover this can take 24 to 48 hours sometimes.
Carla Dunlap-Kaan
Carla Dunlap-Kaan (female, 65)
I'm an IFBB Ms. Olympia Champion. This is How I Eat, Train and Stay Strong at 65
I have never been a big sleeper. As a child, I would stay up and watch every late, late late and late late late show television had to offer until stations would sign off the air. Four hours of sleep was my norm until very recently. Now a good sleep is around six hours.
Sarah Elizabeth
Sarah Elizabeth (female, 20)
I'm a Model, Actress and Personal Trainer. This is How I Eat, Train and Stay Fit
Before training, I have to have had a good nights sleep, good breakfast and lots of water.
Dr. Nick
Dr. Nick (male, 36)
I'm The Fittest Doc. Here’s How I Make Myself and My Patients the Fittest Versions of Ourselves
My best hacks for improving in the gym include emphasizing recovery (which includes knowing when to take days off), prioritizing sleep hygiene and sleep quality, eating unprocessed, whole foods, taking my supplements daily, and lifting/working out with people who are fitter than you.
Gustavo White
Gustavo White (male, 59)
I'm 59. This Is How Fitness Became a Way of Life
As a fitness fan, I track my training, my performance, my sleeping time, what I eat, everything! As I train and try to live like an athlete, I consider a fitness watch essential to use and have done so for years. Now I own a Polar Vantage M watch.
Nick Shaw
Nick Shaw (male, 32)
I'm a Bodybuilder and CEO. This Is How Self-discipline Keeps Me Going
Part of that tradeoff might be giving up social media or TV a bit more or potentially waking up earlier (or going to sleep a bit later) but if you want to excel and get better you must realize that there are some tradeoffs that need to be made. You can’t continue doing what you’ve always done if you want to push and get better.
Hanah Fjelddahl
Hanah Fjelddahl (female, 23)
How I Became a Pro Ballet Dancer and Now Teach Ballet as a Form of Fitness
Eat and sleep properly!
Joe Seeman
Joe Seeman (male, 28)
How I Made the Leap From Amateur to IFBB Pro Bodybuilder
Food is always the best supplement for recovery in my opinion and the only supplements I use are the ones around training that aid in recovery. I aim to sleep about seven hours at night and if I need to or have the time I will nap for 30 minutes to an hour in the afternoon.
Francesca Lauren
Francesca Lauren (female, 38)
I'm an IFBB Bikini Pro. This is How Fitness Became a Huge Part of My Life
It could be I need to stretch more, foam role or paying more attention to my form for muscle imbalances, get more sleep, etc. I just listen to my body to seek professional help when needed.
Jenifer Lee
Jenifer Lee (female, 36)
How I Came Back to Bodybuilding After Recovering from Chronic Fatigue Syndrome
I generally sleep around six to seven hours per night, and this is plenty for me. I started turning my WiFi and phone off at night, and avoiding lights after dark as a management tool for my chronic fatigue, and since recovering I maintained this habit as I sleep much deeper, and wake up feeling rested.
Krista Stryker
Krista Stryker (female, 33)
How I Train Effectively and Founded the 12 Minute Athlete
I also stretch and foam roll regularly to keep up my flexibility and mobility and prioritize sleep and good nutrition.
Stiina Casandra
Stiina Casandra (female, 30)
How Yoga Has Made Me a Better Version of Myself
In general terms, I make sure to get enough sleep (around eight hours), eat clean foods and take suitable supplements for my body. I practice meditation, breathing techniques and restorative yoga to rest and recover. I also do hot/cold showers and the Wim Hof breathing technique to boost my immune system and well-being.
Charlie Seltzer
Charlie Seltzer (male, 43)
How I Went From an Obese Teenager to a Fit Medical Doctor
I try to get eight hours of sleep per night, I don’t really drink, and I won’t lift heavy if anything feels off. I have trained my body to recover quickly via high frequency training, but I still take two days off per week. Occasionally, because of work, family, or travel, I may only get four days in the gym. 
Bruno Salgueiro
Bruno Salgueiro (male, 35)
I'm a Professional Stuntman. This Is How I Train to Be Ready for Anything
I try to sleep from 7-9 hours each day. Those have been my criteria for years and so far, so good.
Danielle Natoni
Danielle Natoni (female, 41)
How I Became a Full-time Fitness Professional and Got Featured in Fitness Infomercials
I wear the Oura Ring at night to track my sleep, as I feel sleep is the most important part of a well-balanced training regimen.
Fábio Broco
Fábio Broco (female, 35)
How Crossfit Changed My Life and Helped Me Lose 40 Kg
Since my accident in 2015 I haven’t had any injury. I also try to sleep for at least 8 hours a day.
Olly Esse
Olly Esse (female, 34)
How I Moved to India and Became a Powerlifter by Day and DJ by Night
I literally sleep with new results of any kind of researches about the physique, nutrition and anything in between.
Sandy Lieu
Sandy Lieu (female, 32)
How Fitness Makes My Life Full, Beautiful and Happy
I sleep anywhere from six to eight hours a day.
Csillag Sulyok
Csillag Sulyok (female, 40)
I'm an Ethical Vegan and Bikini Model. This is How I Eat, Train and Workout at 40
I experienced the best and fastest recovery happens on a raw diet. I keep a high raw, HCLF diet with intermittent fasting, and try to go to bed around 10 pm to ensure enough quality rest. Usually I sleep around seven hours.
Tamoor Arif
Tamoor Arif (male, 36)
How I Stay Consistent to Reach My Bodybuilding Goals
I love to eat and live a normal life but bodybuilding is a whole different life style with own routine of diet plan and eating and sleeping schedule.
Sydney Brown
Sydney Brown (female, 28)
How I Started Training as Toddler, Competed Internationally and Became a Pro Gymnast
I try and get 8 hours of sleep. I’m not too strict with it. When I was working on cruise ships I had to be flexible with schedules.
Victor Costa
Victor Costa (male)
I'm a Transformation Specialist. Here's How I Build My Muscles Naturally
I have a saying, “Take a rest day when you need it or, the rest day will take you”. I sleep for seven to eight hours per night. I don’t use supplements or massage tools.
Jessica Dickson
Jessica Dickson (female, 28)
I'm an IFBB Bikini Competitor and a Personal Trainer. This is How I Eat, Train and Stay Healthy
I am a results driven person. With this kind of mentality I try to ensure I achieve something in my day to day work or my training. I find that writing down tasks, actions or goals keeps me more accountable to them. On days where I simply don’t feel like going, I got through a little checklist in my head and I weigh out the risk vs rewards, pros/cons of it. For example, if my training is in the afternoon and I had a shocking sleep the night before, and if by getting home sooner to get a longer sleep, I will try and work around my training program for the week so that I don’t have to train that night. This happens rarely, but at the moment, getting more than 5 hours sleep a night is a priority to me and the risk of not getting that far outweighs the reward or a session that may be mediocre.
Aleksi Paju
Aleksi Paju (male, 33)
Here's Why Weightlifting and Strength Training Make Me Stronger and Better
I try to sleep at least seven hours per night. I have found that that’s enough for me per night. I feel rested when I wake up. The less you wake up at night the better. Some people find it hard to fall asleep so you should avoid drinking caffeine at least six hours before you go to bed.
Maria Lee
Maria Lee (female, 33)
How I Went From Editor to Fitness Entrepreneur and Vegan Activist
I usually get 7-8.5 hours of sleep a night! It’s quite a ritual for me. I like to pick out a few crystals from my metaphysical collection to be my sleep buddies, and I turn my phone to airplane mode and drift off to a meditation, auric cleansing track.
Michael Fatboyslim
Michael Fatboyslim (male, 26)
How I Became a Leading Online Fitness Transformation Coach and Celebrity Trainer
I try to get my 8-hour sleep, sleep is the main factor when it comes to recovery. A good quality deep restful sleep gives it the time and environment in which to repair. Sleep is important in helping your body to recover as much as possible.
Deniz Saypinar
Deniz Saypinar (female, 25)
How I Trained to Become the First Turkish Woman with IFBB Pro Status
I’m having a mental pre-workout before I sleep for the next day. And I do this again while I’m on the way to the gym. I do my breakfast, prepare my meals and my bag and I get my computer and book. Then I go to my gym.
Donna McGinn
Donna McGinn (female, 56)
I'm an IFBB Professional Bodybuilder. This is How I Build My Muscles and Compete After Age 50
I try to get as much rest as I can. I don’t get eight hours of sleep. I’m lucky if I get a broken five or six. I try to make sure I get a full day off from work every week. I can’t always do this. Especially in season.
Elisa Pecini
Elisa Pecini (female, 22)
How Recovered from Anorexia and Bulimia and Became Miss Bikini Olympia
Never hurt myself. I sleep 6 hours a day this is enough to me.
Carmen Demske
Carmen Demske (female, 51)
Here's How I Cut, Bulk and Plan My Fitness Training Program
I’m a busy trainer that’s for sure. Rest is always a work in progress for me. I work on my sleep consistency constantly as that promotes high recovery. I will try to get extra sleep on the weekends when my schedule is a little less temperamental.
Anne Navarro
Anne Navarro (female, 40)
How Continuous Self-improvement and Development Helps Me Get Better and Stronger
I’ll tend to sacrifice sleep to hang out with my husband after a busy day when we should be sleeping so I need to watch out for getting into that spiral.
Carissa Joy Johnson (Monroe)
Carissa Joy Johnson (Monroe) (female, 34)
How I Made a Miraculous Comeback in Bodybuilding Following a Horrific Accident
Right now, my sleep and nights are pretty broken with nursing an infant every few hours, but I tend to perform my best when I get at least seven hours of sleep a night (which is an extreme rare occurrence) at this phase in my life.
Yaxeni Oriquen
Yaxeni Oriquen (female, 53)
How I Have Trained for 30 Years and Won Both Ms Olympia and the Arnold Classic
I sleep around five hours at night and a 40 minute nap (it’s what i get with my busy schedule). When I travel, I always keep my food with me and look for gym around my trip. To improve recovery, I take Evogen Cell-kem, Glutamine and BCAA.
Tim Conde
Tim Conde (male, 26)
How I Keep Going and Continuously Build a Bigger and Better Physique
Typically, you should be getting 7-8 hours of sleep daily so that you are well-rested and ready for your workout. Listening to your body and knowing when to take a break is another form of resting. It is just as important to take a day off from the gym and let your body heal as it is working out.
Allison Ethier
Allison Ethier (female, 42)
How My Fear of Aging Keeps Me Motivated, Really Fit and Competitive
I feel stronger, more in control, sleep better, when I am training, dieting and eating well. I just am more optimal to do other things, when my training and nutrition are on point. And it does not have to 100% it can like 70-80% and I am still good.
Terrance Brown
Terrance Brown (male, 30)
How I Work as a Personal Trainer and Film a Fitness Documentary
Sleep, this is a large part of the recovery mechanism. During sleep, I feel that my body produces the majority of its growth factors and hormones that aid in daily muscle repair and recovery. Getting the recommended seven to nine hours of sleep per night allows those growth factors to do their work.
Morgan Mitchell
Morgan Mitchell (female, 33)
How Training Makes Me Love the Way I Feel Physically and Mentally
It’s not just about lifting/working out but it’s also about getting enough sleep (I get 7 1/2 to 8 hours a night), taking the necessary supplements like Garden of Life Iron Complex – Vitamin Code Raw Iron Whole Food Vitamin Supplement, Vegan, 30 Capsules, Microbiome Labs MegaSporeBiotic, and Thorne Research 5-MTHF 1 mg, and lastly, doing an active recovery day of yoga and meditation every Sunday.
Monique Kabel
Monique Kabel (female, 37)
How I Quit My Career to Become an Elite Pro Trainer and Sports Nutrition Specialist
As for sleep, I know the value of a good nights sleep, so yes I certainly do try to get enough. Since I work for myself now, I set my alarm at 6 a.m. and usually get to bed by 11 p.m.
Sharlyn Ooi
Sharlyn Ooi (female, 26)
How I Work and Train as a Freelance Personal Trainer and Record Breaking Powerlifter
I also try to have six to eights hours of sleep every night, and take my daily dose of multi-vitamins and fish oil.
Tabraiz Gondal
Tabraiz Gondal (male, 36)
How Bodybuilding Gave Me Purpose and Taught Me to Work for My Dreams
I sleep almost 6-7 hours daily and I take a 15-minute nap just before the gym it freshens me up.
Pat Gilles
Pat Gilles (male, 36)
How I Became a Pro in Fitness, Cycling and Sailing and America's Most Inspiring Trainer
With regard to recovery, my third pillar of fitness, my philosophy is you can’t over-train, you can only under recover. It’s critical to keep your healthy and prevent burnout. Recovery not only includes structural workouts, but it includes sleeping eight hours per night, massages, hot-cold-hot-cold showers/plunges, rolling out, etc.
Veronika Mikulasikova
Veronika Mikulasikova (female, 25)
How I Got into Fitness and Started Feeling Proud and Invincible
Lastly, if you are using a smartwatch, there is a chance to detect the length and quality of your sleep. This could also be a good indicator for you. If it is a rest that you need, simply skip the training, and don’t beat yourself up for it.
Eric Helms
Eric Helms (male, 36)
How I Work as a Chief Science Officer to Support Lifters Professionally
I schedule deload weeks where I reduce volume and/or load based on how my body is holding up, how subjectively fatigued I feel, my motivation to train, my sleep quality/quantity, whether I’m dieting or not, and how my performance is or isn’t progressing.
Kate Johnson
Kate Johnson (female, 37)
How I Help Women Navigate Pregnancy and Postpartum Athleticism
Rebuilding your mental, emotional and physical foundation postpartum can be hard. You want to get back to doing what you love to do and looking a certain way perhaps. I get it. So you head to the gym sleep deprived and ready to try and pick up where you left off and that in itself, at least for me was a humbling experience which did not help my recovery process.
Ryan Rakes
Ryan Rakes (male, 29)
How I Become Stronger and Leaner After a Decade of Bodybuilding
Also, I know it can be difficult for some people, but try to reduce stress as much as possible, drink plenty of water and get at least seven hours of sleep per night. It’s crazy how much these three things affect recovery!
Emma Hurst
Emma Hurst (female, 38)
From Bodybuilder to Politician. How I Still Keep Fit and Healthy with a Plant-Based Diet
I get up without thinking – once my alarm goes off I go into preparation mode. Once you start thinking about the workout, or the weather, or how much sleep you’ve had the harder it is to get started.
Norma Reynolds
Norma Reynolds (female, 34)
How I Went From Car Accident Victim to Natural Vegan Bikini Pro
Now that I am in an extended off-season, there is the itch sometimes to train five for six days a week. However, sometimes more is not better. We all have to know our bodies, monitor our recovery, sleep, rest, stress, and nutrition, before adding more volume or loads into our training.
Stan Efferding
Stan Efferding (male, 52)
I'm the Founder of the Vertical Diet, IFBB Pro and World Record Powerlifter. This How I Eat and Train
I generally train for less than an hour. I believe you can train long or you can train hard but you can’t do both. Training is just a stimulus, you grow and get stronger outside the gym from eating and sleeping.
Orry Zickefoose
Orry Zickefoose (male, 32)
How Calisthenics Have Taught Me to Keep Going and Never Give Up
I also make sure to get plenty of sleep! At-least six hours a night; I feel that if I sleep over eight hours that I actually feel more tired than sleeping for six or seven hours.
Ben Oseman
Ben Oseman (male, 29)
I'm a Weightlifter and Former Martial Arts Fighter. This is How I Keep Getting Stronger and More Fit
I would say I sleep approx. 7 hrs a night when working and 8 when im off work and/or studying. I use BCAA’s from Sanctuary Supplements to aid my recovery.
Julie Germaine
Julie Germaine (female)
How Being a Mother Doesn't Stop Me from Training Hard and Staying Super Fit
I used to deprive myself of sleep, put Voltaren on my body to mask injury and didn’t think I had time to stretch.
Juma Iraki
Juma Iraki (male, 32)
How I Work as a Personal Trainer Despite Having Crohn's Disease
I try to get sufficient amount of sleep but have to admit that it has been a challenge with a one year old at home. I enjoy watching movies and always schedule some down time watching a movie after my training sessions to improve recovery.
Shelby Guillaume
Shelby Guillaume (female, 28)
I'm a CPA IFBB Athlete. This is How I Found My Identity Through Bodybuilding
My massage therapy background and yoga has been bread and butter in avoiding injuries. I can’t say enough about perfect form and leaving your ego at home. Any minor injury is quickly addressed with isolation stretches, yin, and ice if needed. I try to sleep 8 hours.
Nick Screeton
Nick Screeton (male, 31)
How I Keep Improving as a Personal Trainer after 10,000+ Training Sessions
Sleep – aiming for 7 hours sleep (not always easy with two kids) But I do also take an afternoon nap (10-20 mins) sleep is key! Get it when you can! Foam Rolling – I foam roll every workout (usually before training). Mobility – I do lots of mobility work before training. Stretching – I typically stretch after every session. I do foam rolling before training because it’s great for freeing up tight muscles and increasing blood flow before mobility work and training. I do sometimes foam roll after a workout, but always before a session – as it helps prep my body.
Daniela Leccisi
Daniela Leccisi (female, 36)
How I Stay Strong and Compete in Bodybuilding Despite Having Hashimoto's Thyroiditis
If there is anything I would change in my bodybuilding career is the timing. Maybe competing before having a child was going to be easier. The lack of sleep, working out so tired hasn’t been easy at all!
Josef Rakich
Josef Rakich (male, 28)
I'm an Online Fitness Trainer. This is How I Go for Success on a Global Scale
I probably sleep 6-8 hours most nights. A good sleep is so important for me so I am rested the next day however there are times when I get little sleep but still highly functional.
Sean Harley
Sean Harley (male, 40)
I'm the Founder of Rock Solid Nutrition, IFBB Pro and 12x Cover Model. This Is How I Stay Strong and Fit
I try to get a good 7-8 hours of sleep per night. For a many years, while I was personal training and getting up for work super early, I was getting about 4-6 hours of sleep per night.
Lenda Murray
Lenda Murray (female, 57)
How I Kept Going Strong after Winning Ms. Olympia 8 Times
I try and get at least 7 hours of sleep per day.
Wendy Broekx
Wendy Broekx (female, 51)
How I Started Competing in Natural Figure Bodybuilding in My Late 40s
My biggest challenge is finding enough hours in the day to fit work, training, eating and sleeping!
Jay Campbell
Jay Campbell (male, 48)
I'm a Top Biohacking Expert. This Is How I Will Stay Fit at 50 and Beyond
Sleep is a critical component of my lifestyle. It is proven that deep polyphasic and REM sleep is mandatory as we age for recovery and proper metabolism.
Petar Ivancevic
Petar Ivancevic (male, 26)
How Videos Got Me Hooked on Parkour and Bodyweight Training
Now I always recover fully before I start with a new training session. I sleep between 8-10 hours a day, and sometimes I squeeze in a 10 min power nap.
Jason Latonio
Jason Latonio (male, 40)
How I Got Fit and Strong Enough to Get a Black Belt in Calisthenics
I recommend at least 7-8 hours of sleep for my clients, which is my goal as well.
Marc Mullen
Marc Mullen (male, 38)
I'm a Vegan Personal Trainer and Fashion Model. This is How I Push and Motivate Myself and My Clients
I am currently reading a book by Dave Asprey entitled, Super Human, his book talks about life hacks and how to slow down and even reverse the ageing process through diet, sleep, exercise, supplements, environment and technology.
Markus Kaulius
Markus Kaulius (male, 41)
I'm the Founder of Magnum Nutraceuticals. This Is How I Train, Eat and Recover
I balance my highs and lows by always taking a ton of supplements, making sure I am sleeping consistently and by eating the right foods year-round. This eliminates swings in weight and motivation.
Viktoriia Voronina
Viktoriia Voronina (female, 25)
How the Death of My Parents Motivated Me to Become a Personal Trainer
To recover, I focus on resting and sleeping 7-8 hours daily. I also use a foam roller, deep tissue massage, and dry brush.
Theo Lury
Theo Lury (male, 23)
I Had Surgery for Scoliosis. Then I Got into Calisthenics and Bodyweight Training
I was dazed and tired but smiled and chatted – morphine on tap was incredible – and fell in and out of sleep for a few hours.
Tia Blanco
Tia Blanco (female, 22)
I'm a Pro Surfer. This Is How I Train Yoga and Fitness to Improve My Surfing
If I am doing intense training I usually take the ‘CALM’ magnesium supplement before bed that helps muscle cramps and promotes a good night of sleep.
Tiago Guedes
Tiago Guedes (male, 36)
I Own a Gym. This Is How I Combine My Own Training with Training Clients
Another important area of my recovery is meditation. I try to do 10 to 30 minutes of meditation daily and since I started my energy, mental clairvoyance and sleep have changed for the better.
Katya Gorbacheva
Katya Gorbacheva (female, 27)
I'm a Natural Vegan Bodybuilder and Powerlifter. This Is How I'm Empowering Busy Women to Get Stronger
Otherwise, I end up over-stressing, not sleeping and being anxious or depressed and procrastinating as a result. Maybe, that’s not the advice you’d expect, but on the days I remind myself, it’s going to be okay REGARDLESS if I sleep another hour, or turn laptop off after 9pm – more work magically gets done, and the process is enjoyable.
Eve Dawes
Eve Dawes (female)
I'm a WBFF Pro Diva. This is How I Combine Bodybuilding with Running My Own Business
It’s normally five to 12 weeks for fitness competitions, two weeks for pageants and three days for photoshoots. If I’m hungry I try and drink more water or sleep!
Matt Karstetter
Matt Karstetter (male, 36)
I'm a Competitive Bodybuilder, Builder of Multiple Gyms and Gym Products. This Is How I Eat, Train and Recover
It was worth every bit of the sacrifice but working 80 hour weeks, eating one to two meals a day and hardly sleeping to accomplish this task caused me to lose 30 lbs. of mostly muscle. That being said, my goal is to win the heavyweight class at North Americans in 2020.
Joel Simmons
Joel Simmons (male, 30)
How I Combine Full-time Work, Bodybuilding and Training at Odd Hours
I generally strive to get eight hours sleep for optimal recovery however working odd hours can impact this from time to time. If i encounter a few days where I work back to backs and am unable to sleep as much, I will do my best to gain the slot hours back on days off buy sleeping in.
Ciara Martinez
Ciara Martinez (female, 34)
How a Ketogenic Way of Living Has Helped Me with My Fitness Journey
I feel blessed to say that I haven’t had any major injuries. I believe that proper nutrition, technique, water intake and adequate sleep play a major role in this.
Chris Johnson
Chris Johnson (male, 46)
I'm a CEO of a Supplement Company, Coach and IFBB Pro. This Is How I Eat, Train and Recover
I also get eight to 10 hours of sleep each night. Sleep is critical to recovery and growth. I developed a sleep aid called, Go Dark, which I take every night to improve sleep quality.
Jake Andersen
Jake Andersen (male, 27)
Eyes on the Goal. This is How I Eat and Train for my First Bodybuilding Competition
I am a firm believer that the best way to handle injuries is to prevent them from occurring. Proper sleep, food intake and body mechanics are crucial to expedite recovery while creating results.
Tom Ramsay
Tom Ramsay (male, 33)
I'm a Competitive Bodybuilder. This Is How I Keep Training Despite a Serious Injury
I usually get seven to eight hours of sleep, more at weekends. I’ll try and nap if I haven’t got as much sleep overnight. Everything hurts when I don’t get enough sleep! Getting enough quality sleep is essential.
Wayne Pickering
Wayne Pickering (male, 72)
I'm 72. This Is How I Focus on Nutrition and Teach People to Get Older and Better
I sleep six hours at night and one hour in the day, which helps me to add one hour to my waking life.
Kuba Firkowski
Kuba Firkowski (male, 23)
I'm a Strength and Conditioning Coach. This is What Calisthenics Does to My Body
Sleep is very important in my recovery. I usually sleep about six to seven hours and sometimes that’s not enough.
Valentin Bosioc
Valentin Bosioc (male, 36)
This is How I Became the Most Followed Sports Influencer in Romania
To avoid injuries and setbacks, I always make sure I do a proper warm-up routine, stretching at least twice per week, if I have the time I go for a spa day, massage and all that. But I make sure I get a minimum six or seven hours of night sleep.
Mallory Reilly
Mallory Reilly (female, 27)
I Was Diagnosed with Depression at 13. This is How Fitness Helps to Regulate It
Training gives me focus, connection to friends, confidence, humility, regulates my sleep and helps me make good food choices. To me, it benefits every niche of life so I prioritize it.
Michael Anderson
Michael Anderson (male, 53)
I’m a 3x World Champion. This is How I Train to Win 3 More World Championship in The Next 5 Years
I try my best to get 6-8 hours of sleep each day, some days are difficult but it works out. My schedule doesn’t change much each day and I don’t travel during competition season.
Kathrine Kofoed
Kathrine Kofoed (female, 24)
How I Empower Women to Go Plant-Based, Lose Fat and Overcome Emotional Eating
Cross-training is crucial for preventing injury and recovering as well, which is why I try to incorporate different training styles (weightlifting, cardio, walking, yoga, spin, etc) into my routine. Sleep is essential for recovery and general well-being, and I aim for seven to nine hours each night.
Betty Ng
Betty Ng (female, 50)
How a Health Crisis Made Me Move from Finance to Full-time Fitness Training
Of course, there are days when I don’t get enough sleep and loose my drive. I simply listen to my body, do a shorter workout, and dial back the intensity.
Shea McLaughlin
Shea McLaughlin (female, 29)
I'm Registered Kinesiologist and Personal Trainer. This Is Why I Love Fitness
My goal number of hours of sleep is 8.5 hours but with a 6:00 a.m. to 7:00 p.m. work schedule, it’s hard to get that every night so I do my best to be in bed with the lights out by 10:00 p.m. and no screen time after 9:00 p.m.
Phil Chubb
Phil Chubb (male, 28)
How Testing and Experimenting Helps Me in My Strength Training Journey
The other things are making sure your diet and sleep are good. We sleep 8-10 hours a night usually in a pitch black room. If I could give one sleep tip, get some blackout curtains and make sure your room is pitch black at night. So dark that you can’t see your hand in front of your face.
Vanya Sakazova
Vanya Sakazova (female, 25)
How I Went from Being Slow and Weak to Stronger, Faster and Better
I can’t emphasize enough how important sleep is for recovery. Especially for personal trainers who spend most of their day on foot. I try to get at least eight to nine hours of sleep and eat enough protein.
Jasa Oslaj
Jasa Oslaj (male, 21)
How I Went from Skinny and Small to Strong and Bulky
Sleep is also a super important factor in recovery so I make sure I sleep at least eight hours every night.
Brittany Noelle
Brittany Noelle (female, 30)
I'm a Luxury Personal Trainer. This Is How I Train, Eat and Compete
There are 24 hours a day. Take out 16 hours for sleeping and working. Then take another two hours out for eating. That means there is still six hours left in your day to workout.
Johnathan Sprucebank
Johnathan Sprucebank (male, 25)
How I Plan to Become the Biggest and Baddest Vegan Powerlifter
I have been married to my wife, Catherine for six years now and we have two puppers that we treat just like kids. They go everywhere we go, to include hikes and traveling, we all even sleep together.
Sarah Ramadan
Sarah Ramadan (female, 24)
I'm a Self-Love Advocate. This is How I Stay Fit and Strong After Recovering from Anorexia Nervosa
It’s kind of like a seesaw: If I’m not sleeping, or eating foods that lack in nutrients, the seesaw will tip in favour of a crappy training session, and consequently crappy injuries or lengthy recovery time.
Allison Fahrenbach
Allison Fahrenbach (female, 35)
I'm a Natural Pro Figure Athlete. This is How I Combine IBD and Bodybuilding
For physical recovery, I make sure I sleep at least seven hours a night, stretch, do yoga, take nightly epsom salt baths, walk my dogs, and prioritize addressing my muscular imbalances and weakness through corrective exercise.
Ines Schubi
Ines Schubi (female, 27)
I’m a Plant-based Fitness Coach. This Is How I Help Traveling Women Stay Fit and Healthy
I also make sure to get in between 6 to 8 hours of sleep every night for it is when the body repairs itself. I know I need 8 hours to be fully rested but sometimes, life happens and it’s just not possible to fit in those 8 hours that’s why I have set a minimum limit of 6 hours of sleep and will arrange my schedule in order to make sure to always get it.
Derek Duszynski
Derek Duszynski (male, 37)
Here's My Plan to Get on the Arnold Classic and Olympia Stages Multiple Times
For rest and recovery, I make sure I get at least eight hours of sleep every day, as well as supplement properly, don’t skip meals, eat the right types of foods for recovery, and take post-workout naps.
Gergo Jonas
Gergo Jonas (male, 33)
I'm a Vegan Strength Coach. This is How I Train to Stay Fit, Strong and Motivated
If you didn’t achieve the two above, don’t train! Staying up all night and sleeping only couple of hours? Congrats! You have a day off from the gym. Didn’t have time to buy food? Now you have — skip the gym, go shopping, prepare your meals for tomorrow.
Jeff Grant
Jeff Grant (male, 36)
I'm a Bit Fitness/Fashion Model. This Is How I Get Featured in Bodybuilding and Fashion Magazines
I typically try to sleep eight hours per night.
Roshni Sanghvi
Roshni Sanghvi (female, 30)
I'm a Plant-Based Sports Nutritionist. This is How I Train and Eat for Body Transformation
A good night sleep and never going too many days without meditation is my mantra to recovery.
Paul Chelemen
Paul Chelemen (male, 31)
How My Training Changed from Bodybuilding to Functional Movements after I Became a Vegan Father
I try to listen to my body. If I feel I need to have a break then I take it. I also sleep quite a lot (5-6 hours per night and I always have a 1-2 hours nap in the afternoon) and try to avoid any stressful activities.
Ashley Gorham
Ashley Gorham (female, 33)
How I Use Fitness to Transform the Quality of My Life Without Any Deprivations
In my opinion, sleep is the most essential piece of self-care. You can’t build, recover, have efficient immunity or energy to exercise if rest isn’t prioritized.
Chris Santamaria
Chris Santamaria (male, 36)
This is My Journey as a Bodybuilder and Coach Battling Ulcerative Colitis
Handling injuries is never fun, however I take any negative and make it into a positive. If I hurt my shoulder for example, then I use the time to focus on legs for example. I sleep seven to eight hours every night.
Antjuane Sims
Antjuane Sims (male, 46)
I'm a Plant-based Athlete Who Loves Burpees. This Is How Exercise Fuels My Mind and Body
An area I need to work on is sleeping more, or at least trying to go to sleep earlier. Unfortunately, with my schedule at this point, I don’t get back home until sometime after 10:30pm and I still have to cook or prepare food, wash dishes, look at emails, etc, and shower.
Brandan Fokken
Brandan Fokken (male, 40)
How I Have Appeared on 31 Fitness Magazine Covers and in over 300 Magazines
I sleep about six to seven hours a night, which is enough for me. I am highly functioning on little sleep.
Jason Frand
Jason Frand (male, 30)
How I Became a Fitness Coach for Actors and Performers Who Want to Build Muscle
For example, during a busy season in your life, when you’re not getting great sleep, it’s best to bring down the intensity of your workout by lifting lighter weight.
Kiana Nirvana Loomis
Kiana Nirvana Loomis (female, 23)
My Passion Is Fitness. This Is How I Learned the Importance of Rest and Recovery
I am a firm believer that the best tools for recovery are the simplest and most overlooked: Good sleep, good nutrition and managing stress levels.
Azad Singh
Azad Singh (male, 28)
I'm a Vegan Personal Trainer. This is How I Developed My Passion for Fitness
I try to be mindful of micronutrient intake, especially as a vegan and eat plenty of fruits, veg, nuts, seeds and pulses. I also happen to think a good sleeping routine and correctly adjusted training volume is far more valuable than most supplements marketed as recovery aids.
Scott Shetler
Scott Shetler (male, 44)
I'm a Vegan Strength Coach. This is How Fitness Has Been Part of My Life for 28 Years
To monitor physical readiness, I use Joel Jamieson’s Morpheus recovery device which measures heart rate variability and taking into account things like sleep habits, daily activity and training provides recommendations for daily training intensity.
Ryan Shen
Ryan Shen (male, 29)
How I Went from Weight Training to Calisthenics to Achieve Muscles Mass, Strength and Coordination
I will go hard on calisthenics/weight training day and during my yoga day, I treat it sort of like a rest day as I stretch out the muscles. Sleep also important for recovery hence I usually will get seven to eight hours of sleep every day. Taking Optimum Nutrition creatine is also my recovery plan.
Lucas Parker
Lucas Parker (male, 30)
I'm a 6x CrossFit Games Veteran. This is How I Plot My Comeback
I like to sleep!
Asontia Alex
Asontia Alex (male, 29)
How I Went from Bullied Child to Mr. Strength Africa
I have always found it difficult to sleep for up to eight hours at night. I mostly sleep for about six to seven hours, which I know is not healthy especially as I train for long hours, so I always try to create time within the day to sleep to balance up.
Adam Neth
Adam Neth (male, 26)
How My Training Has Changed and Improved since I Started at Age 12
Sleep is extremely important and if you don’t sleep enough, your body is already stressed out.
Terence Bradley
Terence Bradley (male, 21)
How I Learned the Importance of Discipline for Getting Better and Stronger
As far as rest, I try to get a good 7 hours of sleep each night. An ample amount of sleep is one of the most important things for recovery. You tear down the muscle fibers in the gym, and during sleep is when muscle repair and growth happen.
Shaka Smith
Shaka Smith (male, 32)
How I Became a Vegan Bodybuilder and Host of the Fit Club Podcast
I have been less good about sleep but that’s why I love my Whoop Strap. Whoop Strap analyzes my sleep and how much I need according to my level of activity during the day. Having this metric, has really helped me improve but I still need to do more work in that area.
Rammy Andrei
Rammy Andrei (male, 28)
How I Focus 100% on Fitness and Bodybuilding When I'm Not Working
I try to maintain my six to eight hours of sleep/night, more than six I can’t sleep, so that’s why I’d usually take a nap in the middle of day.
Will Harris
Will Harris (male, 33)
I'm a Strongman Athlete. This Is How I Win Strongest Man Competitions and Set Deadlift Records
I’m also a big advocate of prioritizing sleep and getting eight to nine hours each night. Personally, the rare instances when I catch a cold or when my body feels run down for an extended period are usually the same times I fall behind on getting adequate rest at night.
Dave Cunningham
Dave Cunningham (male, 33)
How I Maintain an Impressive Fitness Model Physique after 17 Years of Training
Sleep for me is such a HUGE component in recovery. I try to get a good 8 hours of sleep a night. Occasionally its as little as 6 hours if I have to be up at 4 am to hit the gym if that’s what my day requires but I’ve always said that your body makes the greatest gains whilst at rest, and sleep is the ultimate rest.
Daz Hallett
Daz Hallett (male, 49)
How I Won Mr. Universe, Got Surgery and Then Won Mr. Universe Again
I also learnt Sports massage was a big recovery tool so in 2015 I went back to Uni and qualified as a Sports Massage Therapist so I could help others in their rehab. I’m also a huge believer in the fact that sleep and the right nutrition are important factors in recovery as well.
Kevin Weiss
Kevin Weiss (male, 48)
How I Have Competed in Both Bodybuilding and Powerlifting for 20+ Years
If you are not eating adequate calories and protein and consistently getting seven to eight hours of sleep per night, I would focus on that first.
Ivan Blazquez
Ivan Blazquez (male, 40)
I'm a Vegan Bodybuilder and Triathlete. This Is How I Compete in Both Sports at the Same Time
I’ve noticed a difference and montmorency cherry juice has been around for a while, but just recently have I experienced these evidence-based purported benefits. Cherries are high in polyphenols and have multiple benefits from sleep enhancement, anti-inflammatory, anti-diabetic, etc.
Shelli Beecher-Seitzler
Shelli Beecher-Seitzler (female, 46)
How I Earned My WNBF Fit Body and Masters Figure Pro Cards in Less than Half a Year
My sleeping heart rate tends to usually be anywhere from 35 bpm to 42 bpm throughout the night when I eat vegan whole foods and complex carbohydrates.
Muhammad Zaid bin Mohd Omar
Muhammad Zaid bin Mohd Omar (male, 29)
How I Bulked 48% from 47 to 70 kg and Became Healthy, Fit and Strong
There was once when I was doing a 90kg-barbell deadlifts, I popped my back and couldn’t walk properly or sleep well for a month. To make matters worse, during that time I was jobless and had to drive as a grab driver with a sprained back.
Nick Staro
Nick Staro (male, 26)
How I Came Back Strong after a Motorcycle Accident and Placed 2nd in Mr. Hellas
I am trying to have at least six to eight hours of sleep each night. The key is to have good food quality and rest as much as possible.  
Ben Palacios
Ben Palacios (male, 30)
How I Went From Hating Sports To Loving Calisthenics, Crossfit and Outdoor Training
Stretch, sleep, drink water, eat plants, repeat.
Paris Little
Paris Little (male, 30)
How I Work Towards Fitness Goals as a Vegan Strength and Conditioning Coach
For me, I also find that sleep now matters for me more than it ever did.
Eli Bernard
Eli Bernard (male, 25)
How I Combine Fitness and Bodybuilding with Nursing and Modeling
Think of it as sleep (40%), eat (40%), train (20%). Even more general, 80% recovery, 20% training since eating and sleeping are part of the essential recovery process. Supplements are a tricky thing to talk about.
Daniel Zimmermann
Daniel Zimmermann (male, 25)
I'm a Vegan Strength Athlete. This Is How I Will Achieve a 300 Kg Deadlift Without Eating Animal Products
My typical day of training begins with eight hours of sleep, water, supplements, oatmeal and coffee. After work or university I’d go home, watch videos such as “Hardcore Motivation – BE VICTORIOUS!!” (generic title) and then cycle to the McFit (gym).
Antti Plaami
Antti Plaami (male, 35)
How I became a Natural Vegan Powerlifting Ultra-Endurance Athlete and Coach
Sleep 8h
Rishi Kunal Joshi
Rishi Kunal Joshi (male, 29)
I'm a Supercomputing Engineer, Vegan Powerlifter, Bodybuilder and Fitness Coach. This Is How I Work, Train and Eat
But in general, eating lots of food, snuggling, stressing less, and sleeping more are my best bets for recovery between training sessions. Sound training plans and constant technique practice are the most I can do to prevent injury.
Alex Buffone
Alex Buffone (male, 24)
How I Train, Eat and Prepare to Be the First Male Vegan Athlete on the Mr. Olympia Stage
Getting adequate calories and making sure to get at least 7-8 hours of sleep a night is especially crucial in the off-season when trying to get strong, to ensure you have the energy to get you through those workouts and make sure you are fully recovering from them.
Brian Dobson
Brian Dobson (male, 62)
How I Train Hard, Set Lifting Records and Keep My Abs at 62
I try to sleep eight hrs at night and if it hurts, I will get massage, Theragun, acupuncture, etc.
Chad Havunen
Chad Havunen (male, 40)
How I'm Gonna Comeback to Pro Bodybuilding, Mr. Olympia and Battle of the Godz after a 5 Years Hiatus
Sleep is important. I go to bed and get up at the same time every day. I typically get at least 8 hours of sleep.
Ingrid S. Clay
Ingrid S. Clay (female, 39)
I'm a Fitness Instructor, Personal Trainer, and Plant-Based Chef. This is How Fitness Has Become My Meditation
I’m not a big supplement person. So how I prepare for training sessions is really just sleep, rest, sleep, eating the right things and I do meditate and meditate at least 15 minutes a day at the minimum. I also journal a lot.
Paulo Cavalcante Muzy
Paulo Cavalcante Muzy (male, 40)
I'm a Busy Medical Doctor and Bodybuilder. This Is How I Train, Eat and Recover
I had to stop it when I finished my medical residence because at that time I did 5 night shifts per week and my time was so tiny that sometimes I had to choose between sleeping or eating, but I promised myself that I will go back in the next years to come.
James Ruckert
James Ruckert (male, 28)
I Used to be an Overweight Teen. Now, I'm a Fitness Author, Personal Trainer & Calisthenics Coach
As for training duration, I go by feel. I’m not a big believer in sessions should be this long or that short. It depends on too many factors to be that dogmatic – your training experience, what you’re working on, your recovery, your sleep, your stress levels in life etc etc etc. Usually though my sessions will be around 1.5-2 hours long.
Eva Tretjakova
Eva Tretjakova (female, 42)
How I Juggle Being Mom, Wife, Fitness Instructor and Bodybuilding Champion
Now I do lots of stretches and Epsom salt bath. I eat right and don’t use any supplement. I like all naturlich :)) I exercise often, and build strength every day. I tried to sleep six to eight hours.
Flaviano Silva
Flaviano Silva (male, 24)
How I Coach Entrepreneurs to Go Vegan, Train and Optimize Their Overall Health
Rest and recovery are my top priorities. Muscles aren’t built in the gym, they’re build in the bedroom. Sleep is one of the most important and severely overlooked factors in your overall health. If you have poor sleep, you have poor health.
Zack Belknap
Zack Belknap (male, 27)
I'm a Vegan Bodybuilder. This is How I Build Muscle with Plant-Based Diet
If I do a one to three rep max week, I make sure to increase the volume the following week so as to not do too many heavy days in a row. I also value sleep above all else!
Daniel Austin
Daniel Austin (male, 36)
I'm a Vegan Competitive Powerlifter. This is How I Got Fit, Strong, and Powerful
As for sleep, I’d say I do well on an average of seven hours a night. My body rarely wants to sleep more than eight. If get between a range of six and eight hours, it is usually more than enough for me to feel alert and healthy.
Tshireletso Madibo
Tshireletso Madibo (male, 30)
How I Made the Choice to Keep Training Even When Things Get Difficult
I’d sleep 7-8 hours and even more if I have time. I like to take an hour long power nap for recovery.
Rishiraj Kapur
Rishiraj Kapur (male, 40)
How I Went from Being Overweight to Living the Bodybuilding Lifestyle and Becoming a Fit Dad
My work involves shuffling between two different cities and each time I am home; I try to spend maximum time with my kids/family. For some reason, I can get away with very little sleep (sometimes as less as four hours on hectic days).
Hatem Aly
Hatem Aly (male, 32)
How I Train Crossfit Five Days a Week to Become a Vegan Elite Master Athlete
I do CrossFit five days a week, including two days of Olympic weight lifting, one day of gymnastics skills, and one day of swimming. Despite my super busy schedule but waking up at 5:30 am to start working out while everyone is sleeping is worth it. It is hard for sure, but worth it.
Jae Griggs
Jae Griggs (male, 37)
At 237 Lbs, I'm One of the Biggest Vegan Bodybuilders. This Is How I Eat, Train and Get Big
My typical training day, hopefully I got a full night of sleep the night before. But during the week, I work out first thing in the morning. I wake up at 4:40 am. At 4:50 am I try to do at least 10 to 15 min of meditation.
Beth Castell
Beth Castell (female, 31)
How I Compete in Bodybuilding to Prove You Can Build Muscle on a Vegan Diet
I make sure I get approximately seven hours of sleep each night, and usually get in about 30 to 40 grams of protein immediately before bed, usually made up as a protein mousse from vegan protein powder, which assists with recovery.
SuzAnne Llano
SuzAnne Llano (female, 49)
How I Started Competitive Bodybuilding at 40 and Fell in Love with the Discipline and Commitment
My philosophy for training is be consistent, get to the gym 6 days a week, meal prep, get good sleep, plenty of water, no alcohol, don’t give in to the peer pressure and stay laser focused on your health
Maik Wiedenbach
Maik Wiedenbach (male, 43)
How I Became a Top Personal Trainer in New York City and Got My Own Gym
My sleep is awful especially in NYC. I never get 8 hours uninterrupted. I usually get only 6 hours… you simply make do.
John Oberg
John Oberg (male, 32)
How I Became a Vegan Powerlifter to Break Stereotypes That Vegans Are Weak and Skinny
I recognize that sleep is important, but I don’t prioritize it as much as I should. I usually get 6-7 hours per night, but I know I should shoot for 8.
Stefano Manassero
Stefano Manassero (male, 56)
How I Won Competitions, Retired for 17 Years and Then Made a Winning Come Back at 50+
I sleep 7 hours a night and 20-30 minutes after training or in the afternoon depending on work commitments.
Sharon Polsky
Sharon Polsky (female, 46)
I'm a Pro Fitness Bikini Competitor. This Is Why I Choose to Loose Muscle
Sleep – 8 hours per night – Read the book Why We Sleep by Matthew Walker.
Lingaraj Mathi
Lingaraj Mathi (male, 30)
How I Trained Naturally with Free Weights to Get Really Fit in Just 2 Years
I also eat lots of proteins and sleep for approximately 8 hours to help me recover.
Eric Leto
Eric Leto (male, 33)
How I Became a Vegan WBFF Pro Fitness Model and European Vice Champion
Sleep as well is in my opinion very crucial to improve recovery; I usually sleep between eight and nine hours per night. My wife and me travel a lot so I always plan in advance what’s important to note before arriving like gym next door, food options, apartment equipped with full kitchen and fluid transport to places we aim to get to.
Ric Drasin
Ric Drasin (male, 75)
How I Stay Strong and Keep Training at 75 (after 59 Years of Training)
I sleep about 6-7 hours a night which is plenty. I traveled plenty when I was on the road wrestling but I don’t anymore.
Fábio Veras
Fábio Veras (male, 42)
This is How I Stay Fit and Motivated After 25 Years of Competitive Bodybuilding
I use supplements year round and most of the time I take multivitamins, minerals, glutamine, BCAA, whey protein, pre-workout and I used to take lots of termogenic compounds but find nowadays that I do better using only the pre-workout so it won’t affect my sleep quality.
Lars Besand
Lars Besand (male, 43)
How I Trained to Become the Strongest Man in Denmark at 105 Kg
I try to sleep for about seven hours, but this seldom happens as I suffer from anxiety and thus often insomnia.
Amine Aminov
Amine Aminov (male, 29)
How I Finally Started Bodybuilding after Quitting 3 Times
Currently I’ve two training days in the morning and two training days around 7 pm, and I go to the bed around 11:30 pm. That helps me to get about 7 to 8 hours of sleep even in my off days.
Amy Newton
Amy Newton (female, 28)
I'm Vegetarian and Living Proof That You Can Grow Muscle Without Eating Meat
Day to day, my recovery includes – daily foam rolling (Blackroll make my favourite rollers), stretching, tonnes of water and supplements. I take two rest days minimum per week too. Could sleep better, but there’s always something to work on. I do a bit of gua sha (scraping) on myself and aim to be good and go for a sports massage minimum once a month.
Dani Taylor
Dani Taylor (female, 33)
How I Lost 90 lbs in 18 Months by Going Vegan and Lifting Weights
Because my nutrition, training, recovery and sleep are all such ingrained habits, even when I don’t really “feel like it”, I am still able to accomplish a lot because the habits are second nature to me now.
Carla Hampshire
Carla Hampshire (female, 58)
I'm 58, Pro Bodybuilder, Author, and Grandmother. This is How I Stay Fit
Sleep is hugely important for recovery. I begin to wind down and relax one hour before bedtime. I also keep a consistent bedtime during the week. I’m in bed by 10 and up by 6. On weekends, I sneak in a daytime nap as well!
Karina Inkster
Karina Inkster (female, 33)
How I Train and Eat as a Straight Edge Vegan Who's Allergic to Raw Fruit and Nuts
Getting enough sleep is my main recovery priority, so I make sure to get at least eight hours per night. I also foam roll for about 20 minutes about three days per week (usually in the living room while watching Netflix), and get monthly massage treatments.
Taco Fleur
Taco Fleur (male, 45)
How I Run Cavemantraining and Stay Fit with Kettlebells While Traveling the World
For recovery, I find sleep is number one
Alex Basso
Alex Basso (male, 32)
How Crossfit Changed My Life and Made Me Fit Enough to Compete in the Games
Also, as we know a good sleep is fundamental for the recover process. I therefore usually sleep around seven hours each night.
Diana Chaloux – LaCerte
Diana Chaloux – LaCerte (female, 42)
How I Became Fitness World Champion and Featured in Oxygen, Muscle & Fitness Hers and Natural Muscle
I make sure to get a lot of sleep as that is critical for good recovery. If I’m overly sore, then I take an extra rest day. If my body needs rest, I give it rest. Rest is just as important for gaining strength as working hard in the gym!
Victor Egonu
Victor Egonu (male, 30)
How I'm Planning to Win the Drug-free Bodybuilding World Championship next Season
I think the best secret to gains after you get your training down is WPS: water, protein and sleep.
Anthony Catanzaro
Anthony Catanzaro (male, 48)
I'm the Superman of Fitness. This Is How I Keep Training after Getting Parkinson's Disease
I believe that rest is just as important as training maybe even more so because you don’t grow in the gym, you grow when you are sleeping.
Giacomo Marchese
Giacomo Marchese (male, 25)
I Co-founded Vegan Proteins and Plant Built. This Is How I Train, Eat and Recover
For your nutrition focus on getting in a healthy serving of vegetables 2x a day and also focus on getting in some protein with every meal. Make sure you are focusing on your sleep hygiene and also your hydration above and beyond anything else.
Francesco Grezza
Francesco Grezza (male, 25)
How I Trained, Lost 45 Kg and Got Ready to Open My Own Gym
I always make time for training, a day has 24 hours. Six hours of sleep has been scientifically proved to be enough, so there are still 18 hours left for training and it only takes one, so there are no excuses.
Michael Habibi
Michael Habibi (male, 27)
How I Went from Skinny Fat to Vegan Personal Trainer and Fitness Coach
I always make time for training, I am working two jobs and get on average 5-6 hours of sleep a night. That’s not nearly enough! I wish I could sleep 8 hours a day at least, but my current schedule doesn’t permit it.
Ishaan Verma
Ishaan Verma (male, 23)
How I Got a Job Training Clients at My Gym after Just 2 Years
When you have been training for a longer period of time (years), making time to train becomes a habit. So it is my habit to train, just like brushing my teeth, eating, sleeping etc.
Mehdi Benmoussa
Mehdi Benmoussa (male, 23)
My Body Fat Percentage Is 7%. This Is How I'm Cutting, Eating and Training
I usually sleep 8-8.5 hours a day.
Shane (male, 35)
How I Prepare for the Classic Physique Division after 20 Years of Training
I’m not the greatest for sleep. I get maybe 6 hours but that’s always disturbed if my schedule changes. It’s usually not a problem because I always plan my day out in the morning and stick to the plan.
Luka Skubonja
Luka Skubonja (male, 22)
How I Trained to Become WFF Balkan Champion and IBFF European Champion in Bodybuilding
But also without a good sleep, you can’t help much with supplements. I love to sleep 8 hours per day but sometime it’s less.
Faisal Ali
Faisal Ali (male, 20)
How I Lost 30 Kg and Got Lean by Dieting and Doing Smart Gym Workouts
I sleep 7-8 hours a day which is sufficient for a human body to rest and I use glutamine which helps to improve my sleep and my recovery.
Marko Drobac
Marko Drobac (male, 18)
How I Gained 25 Kg of Muscle Mass by Training 5 Days a Week
After training, I eat a lot of protein and besides of course vegetables and carbohydrates, I try to sleep for about 7 hours.
Gabe (male, 25)
How I Train Myself and My Clients as a Kinesiologist/Strength & Conditioning Coach
I push myself as much as I know my body can handle. I make sure I get enough nutrition in my diet that I don’t need supplements, and I do my best to get at least 8 hours of sleep a night.
Inder Yadav
Inder Yadav (male, 20)
How I Do Bodyweight Exercises and Yoga to Become Super Fit
I sleep 8 hours daily to give rest to my muscles. Changes are important and I try adapt the changes as changing something helps in many things as well as improving your willpower.
Dennis Okello Mbira
Dennis Okello Mbira (male, 25)
How I Gained over 15 Kg of Lean Muscle Mass by Going to the Gym
After sessions, I eat lots of carbohydrates and proteins and sleep for approximately 8 hours to help me recover.
Erik Wachter
Erik Wachter (male, 28)
How I Trained and Became Really Fit after Excelling in Football and Lacrosse
I have purchased black out curtains for my bedroom and this has helped with my sleep. I also have a Casper mattress which I highly recommend.
Deniz Yozkan
Deniz Yozkan (male, 18)
How I Choose Fitness over Martial Arts and Professional Fighting
I spend a lot of time to think on my clients’ schedule, lifestyle, stress, sleeping and many more things so I can come up with the best program for that individual.
Michael Gamil
Michael Gamil (male, 25)
How I Work Full-time, Study and Still Go to the Gym 5 Days a Week
I always do some stretches before training to avoid injuries, and I sleep well, about 8 hours a day.
Loued Capisinio
Loued Capisinio (male, 31)
How I Moved from the Philippines to Be a Personal Trainer at the Oxygen Gym in Kuwait
I sleep 7-8 hours a day. My job at the gym is the night shift, so my best friend COFFEE does the trick every time.
Easton Elliott
Easton Elliott (male, 25)
How I Stopped Smoking 35 Cigarettes a Day, Became a Personal Trainer and Got Really Fit
The most important part of my training starts with recovery, which includes sleep. A bad sleep means bad results for me.
Mohamed Radi
Mohamed Radi (male, 25)
How I Trained Hard, Gained 34 Kg and Stopped Being Too Thin
Once, I wasn’t wearing my lumbar belt and I got hurt in my back. The injury stopped my training for 3 weeks and the only way to recover was to rest and sleep (I normally sleep like 7 hours every day, but after my injury I tried to sleep as much as possible).

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