Sleep Routines

We have talked with 369 athletes who mention sleep.


Nick Stahl
Nick Stahl (male, 24)
This is How I Train and Eat to Maintain My Dream Physique
I try to get six to nine hours of sleep depending on the week and workload. I am a big advocate of CBD and implement most days. Especially when I am feeling a little run down.
Awaiz Farid
Awaiz Farid (male)
This is How I Eat and Train to Stay Strong and in Shape
My personal faith regarding injuries is to train them with light weights, bring the blood flow and they’ll heal quicker. I usually sleep seven hours but I’m really working on my sleep to prolong it to between eight to nine hours.
Tik Rosquillo
Tik Rosquillo (male, 24)
This is How I Came Back Stronger After a Knee Injury
I try my best to have enough sleep before training and make sure my mass gainer is ready. Post workout, I’ll eat, rest and prepare for my classes since everything now went online.
Massimo Arad
Massimo Arad (male, 39)
How I Eat, Train and Recover to Get Good and Long-Lasting Results in Fitness
I tend to do a longer warm-up before each session to avoid strains. Injuries etc., on cold days. I am a good sleeper but need a decent six to seven hours of sleep each night but travelling really affects my sleeping and training patterns so if I know I will be in a place with no access to gym, I try to stay maximum five to six days or if there’s a chance I go to outdoor gyms (beach, park).
Mariah Stock
Mariah Stock (female, 26)
How Fitness Taught Me Discipline, Confidence, Strength and Happiness
Unfortunately, I have operated on remarkably little sleep over the past five years with as little as five to six hours several times a week and highly recommend against this.
Stephanie Dunlap
Stephanie Dunlap (female, 36)
How I Went from Couch Potato to Marathon Runner in Less Than a Year
I keep track of all of my workouts and training via my Garmin Fitness Forerunner watch. The only time my Garmin Forerunner is off of my wrist is while showering so that it can charge. I love that my Forerunner tracks my heart rate, is GPS enabled, and logs my sleep.
Richard Collins
Richard Collins (male, 32)
How I Combine Coaching Physique Athletes, Running a Business and Training Myself
I tend to spend more time at the physio getting dry needling and massage also focusing on sleeping eight to nine hours a night, so I suppose being pre active rather than reactive. Making sure I am primed for what is needed.
Brock Ashby
Brock Ashby (male, 26)
This is How I Make My Fitness Programs to Achieve Better Results
When motivation is low I look at my habits. When I sleep less I can’t be bothered training or drag my sorry ass through the session. When I don’t allow for enough recovery my performance drops and I feel like I’m moving backwards.
Sami Rose
Sami Rose (female, 34)
This is My Plan to Achieve Double Bodyweight Deadlift
I’m blessed that I’ve never had any major injuries, I’ve always been big on self-care to aid my recovery between sessions, so I ensure I always get at least seven hours of sleep each night, and do mobility work before and after every session.
Anna Laurell Nash
Anna Laurell Nash (female, 40)
How I Train and Exercise After Retiring From 20 Years of Boxing
Except for the obvious physical challenges after a pregnancy, I think it’s important to remember that lack of sleep and recovery makes it so much harder to get back in shape. I’m also training other women post partum and that has made me realize how different we all are.
Mayara Faria
Mayara Faria (female, 28)
How I Stayed Motivated and Fit After Three Major Surgeries
I sleep six to seven hours a day.
Kenny Cheung
Kenny Cheung (male, 25)
How I Eat, Train, and Prevent Injuries as a Professional Juggler
I make sure I get at least seven hours of sleep per night. I always stretch a bit before, during and after my training sessions whether that is juggling or unicycling. There are many jugglers I know who have had injuries including RSI or tendonitis. I’ve never had an injury and I firmly believe it is because I am always cautious on stretching, warming up and having breaks throughout my training sessions.
Rebecca Kirkup
Rebecca Kirkup (female, 26)
How I Became Stronger After an Injury and Transitioned to Strength & Conditioning Coach
If I sleep more than eight, I feel super sluggish. If I sleep under seven, my recovery and performance lacks. I also highly rate sports massages and keeping up with them regularly (approximately every two to four weeks). I always find my performance is much better when I keep up with it. I also have a massage gun and use that regularly, which I love.
CaliMarco PT
CaliMarco PT (male, 45)
My Body is My Gym. This is How I Eat, Teach, and Train Everywhere
I live with little injuries every day, I just move around my injuries every day. It is part of the game. I try to sleep as much as possible.
Shivani Mistry
Shivani Mistry (female, 26)
How I Left Biotechnology Behind to Follow My Dance Passion
I sleep a good 8/9 hours which is super essential for every activity in your body.
Clemens Schattschneider
Clemens Schattschneider (male, 28)
I'm an Olympian Athlete. This Is How I Went from Pro Snowboarder to Personal Coach
I try to sleep at least eight hours at night.
Lauren Kudsi
Lauren Kudsi (female, 30)
How Fitness Taught Me the Discipline to Achieve a Fit Physique
Sleep, nutrition, and circuit training can do wonders! I love to mix up my workouts to make sure I don’t plateau or get bored. Having a workout buddy, trainer, or class to look forward to can take you to the next level.
Muneeta Aneja
Muneeta Aneja (female, 21)
How Training Helped Me to Reconstruct My Body and Manage My Depression
I have a short sleep span of about three hours a day and I travel very often due to work, but amid that too, I make sure to workout in my hotel room for at least 20- 30 mins or I make use of stairs a lot wherever I go and include walking wherever I could.
Gelie Dela Pena
Gelie Dela Pena (female, 31)
How I Use Yoga to Cope with Anxiety and Stress
To avoid injuries, I don’t push myself too hard and I don’t deny it when I’m tired/lack sleep, etc. When handling my injuries, I just rest. I sleep at least seven hours each night.
Adegbola Maruf
Adegbola Maruf (male, 25)
I'm a Contortionist. This is How I Train and Eat to Stay Flexible
I usually sleep eight hours every night.
Bijou Matumona
Bijou Matumona (male, 33)
This is How I Do My Full-Body Workout to Stay Fit and Strong
And the keyword here is PATIENCE. I take my time. Enough sleep, minimum six hours at best. There are times where I don’t need that much sleep. Four hours and I am ready to go, all day long without any sign of being tired. Five days a week of training is enough. Two days with no training brings you back on track.
Lisa Migliorini
Lisa Migliorini (female, 26)
How Fitness Helps Me to Stay in Shape and Gives Me a Good Running Form
I love sleeping. When I’m on holiday, I sleep 8/9 hours per night, that’s the right amount for me. In daily life, I usually sleep 7/7.30 hours.
Kara Wirt
Kara Wirt (female, 32)
This is How My Yoga Training Makes Me Calm and Supports My Mental Wellbeing
My sleeping hours vary but I would love to say eight, but with my little one we’re not quite there yet! I know I function my best on eight hours of sleep so hopefully I’ll be back there soon.
Mandy Harbin
Mandy Harbin (female, 33)
This Is How I Fell in Love with Bodybuilding and Plan to Get a Pro Card
Thankfully, I have not had any serious injuries, of course we can all get fatigued and be sore and that can be tough in itself. I make sure to try to get at least seven hours of sleep a night, in bed by 10:30. Usually up pretty early around 6 am.
Anielka Azarian
Anielka Azarian (female, 31)
How Yoga Made Me Realize Self Awareness and Self Love
And I try to get eight hours of sleep at least.
Joana Varbichkova
Joana Varbichkova (female, 33)
This Is How I Became a Personal Trainer and Pilates Teacher after My Pregnancy
I sleep six to eight hours a week. (six hours on weekdays, eight hours in the weekend).
Albert Samuel Sackey
Albert Samuel Sackey (male, 21)
I'm a Fitness Buff. This is My Plan to be the World's Fittest Software Developer
I sleep for about seven hours and take short naps throughout the day.
Nat Bardonnet
Nat Bardonnet (female, 45)
How I Became a Successful Celebrity Personal Trainer in LA
I love sleeping, I sleep at least eight hours a night.
Chryssy Payne
Chryssy Payne (female, 28)
How Boxing and Fitness Training Help Me Get Less Stressed
On those days when I am absolutely sore, I take it easy. I rest, which includes lots of sleep and drinking sizable amounts of water.
Annabelle Lemay
Annabelle Lemay (female, 24)
How My Father Inspired Me to Compete in Both Bikini and Figure
I do not take pre workout very often anymore as I usually workout in the evening and it affected my sleep. Other than protein and BCAA’ I am not huge on supplements to be honest.
Christopher Keverian
Christopher Keverian (male, 25)
How I Got into Fitness and Hustled to Get a Big Supplement Sponsor
Fortunately I recover quite fast, I have my protein after my workouts and make sure I get seven to nine hours of sleep a night.
Maricris Lapaix
Maricris Lapaix (female, 30)
How I Use Flexible and Realistic Goals to Transform Clients
The cardio I’ve added to my routine is part of my recovery. I run for leisure rather than for a specific time goal, for example. In addition, I also make sure that I fuel my body properly and have consistent sleep times.
Alice Grandi
Alice Grandi (female, 33)
How I Combine Fitness with Blogging and a Busy Job in IT
I follow a healthy lifestyle that includes sleeping for 7 to 8 hours every day, drinking enough water and eating well: these are the only things that I rely on for staying healthy and fit.
Paul Takunda Bako
Paul Takunda Bako (male, 28)
How My Mind Helps Me Train and Become a Master of Fitness
Recovery is a really important facet of my fitness regime. The most important thing to me is making sure that I get adequate sleep. An average of 7 hours is the standard for me. That makes sure that I don’t feel fatigued when I get down to training.
Jerome Carlier
Jerome Carlier (male, 25)
How I Dedicated Myself to Fitness and Became a Social Media Influencer
I try to get at least 8 hours sleep. Here is the pack I use to recover well and have the necessary intake of vitamins & minerals.
Chris Davis
Chris Davis (male, 49)
How I Got into Yoga and Started to Love Hand Balancing and Inversion
I normally sleep six hours at night.
Nathalia Basso
Nathalia Basso (female)
How an Injury Took Me from Bikini Competitor to Yoga Teacher
Sleep is crucial for me. If I get less than 8 hrs of sleep I can’t function. I try to go to bed at the same time every night and wake up at the same time every morning, even on my days off.
Dan Stephenson
Dan Stephenson (male, 31)
How I Became a Competitive Powerlifter and Performance Coach
Building strength and muscle takes time. Be consistent with your training AND your recovery. You can have the best training plan in the world, but it will not work well for you if you are not eating and sleeping adequately for your goals.
Kristina Angeli
Kristina Angeli (female, 26)
How I Combine Powerlifting and Bodybuilding with a Busy Career
Only change is I’m sleeping in a different bed and need to be slightly more planned than normal.
Chloe Richards
Chloe Richards (female, 32)
How CrossFit Helps Me Overcome Many of Life's Challenges
I believe that hydration, sleep and nutrition play a vital roll on recovery, along with weekly/fortnightly massage/practitioner treatment.
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.
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