Sleep: The Underrated Muscle Builder

You break muscle in the gym; you build it in bed. Sleep is when your body releases Growth Hormone and repairs tissues.

Tips for Better Sleep

• Cool room: Keep your bedroom around 18-20°C.
• No screens: Blue light suppresses melatonin. Put the phone away 1 hour before bed.
• Consistency: Go to bed and wake up at the same time every day to set your circadian rhythm.

Aim for 7-9 hours of quality sleep for optimal gains.