9 things you need to know to sleep and recover like an athlete

Are You Really Getting the Sleep You Need?

If there’s one thing I see most neglected when trying to get fitter, stronger, or leaner… It’s sleep and recovery, especially with athletes. 

You can have the best workouts and cleanest diet, but if your sleep is off, progress is not happening.

Poor recovery affects your energy, crushes motivation, and increases your risk of injury. So let’s turn that around

Here are 9 ways to level up your sleep, recovery, and performance: 

1. Sleep is More Than Rest

Good sleep recharges your nervous system — your body’s internal battery.

No sleep = poor focus, slower workouts, lower testosterone, and higher cortisol (stress hormone).

Bottom line: the better you sleep, the better you perform.

2. Better Sleep = Better Workouts

Poor sleep makes workouts feel harder and recovery slower.

Get quality rest, and you’ll hit your lifts stronger, move faster, and think sharper.

3. Quality > Quantity

Eight hours of bad sleep doesn’t beat six hours of deep, high-quality sleep.

Cool, dark, and quiet bedroom. No screens before bed. Consistency wins.

4. Add Low-Intensity Movement

Don’t just crush HIIT and heavy lifts. Mix in walking, light cycling, or swimming.

It keeps your body active without overtraining.

5. Track Your Recovery

Use tools like Whoop, Oura Ring, or Garmin to track heart rate variability and recovery.
If your numbers are low, take a lighter day.

You do NOT need to be exerting 7 days a week – learn this from me. 

6. Know and learn the Signs of Fatigue

Heavy legs? Off-balance? Slow reactions. Those are your body’s warning signs to rest.

Training through fatigue leads to setbacks — not gains.

7. Don’t Fear Fatigue

You need to push into discomfort to grow — just not every day.

Balance hard sessions with lighter ones. Train smart, not just hard.

8. Create a Sleep Ritual

Shut down screens an hour before bed.
Try reading, meditation, or stretching instead.

Keep your room cool (around 68–69°F), dark, and distraction-free.

9. Eat Smart Before Bed

A big meal right before bed is not the most ideal setting for quality sleep.

Aim to eat your last meal about 2-3 hours before sleep, so your body can recover, not digest.

You don’t get stronger in the gym — you get stronger when you recover from it.

Make sleep your superpower. Your energy, mood, and workouts will all thank you for it.

Your challenge for the week: 

• Set a consistent bedtime and no-screens rule 60 minutes before sleep.

• Add one low-intensity recovery day to your week.

• Track your sleep for 7 days and notice the difference.

Stay strong, sleep smarter, and recover harder.

If your sleep, stress, or recovery needs a reboot — let’s chat about a Mindful Method. Reset Game Plan.