Recovery and rest
Sleep better to recover better: rest is part of training
You can nail your training and your diet and still stall because you sleep badly. Sleep is when your body absorbs the work you have done, and it is the first thing cut when time is short. This is what helps most to sleep better, with no odd tricks.
By Iván López4 min read
Why sleep is part of training
Training is the stimulus; the improvement comes afterwards, while you recover, and much of that recovery happens while you sleep. When you sleep too little or badly, it shows at the gym straight away: the same effort feels harder, heavy sets go worse and fatigue drags from one day to the next. And outside the gym too: when you are short of sleep, appetite is harder to control.
How much you need
The general recommendation for adults is seven hours or more a night. If you train hard, being at the top of that range is a safe bet. Just as important as the hours is regularity: six hours on weeknights and ten on Saturday is not the same as eight every day.
Seven habits that help
1. A fixed schedule
Going to bed and, above all, getting up at the same time every day, weekends included. It is what best keeps your body clock in order.
2. A dark bedroom
Light tells your body it is daytime. Streetlights through the window, a summer sunrise at six or the glow of your partner's phone are enough to make your sleep lighter. Blinds and blackout curtains come first; when the room cannot be made dark, an eye mask.
3. Cool and quiet
A cool room helps you fall asleep and stay asleep. If there is noise you cannot avoid, earplugs or steady background noise usually work better than trying to ignore it.
4. Less light and less stimulation in the last hour
You do not need to banish your phone, but do wind down: dimmer light, no work emails and something calm before lights out.
5. Go easy on caffeine in the afternoon
Its effect lasts for hours. If you struggle to fall asleep, try avoiding coffee, tea and energy drinks from mid-afternoon onwards.
6. Alcohol does not help you rest
It may help you fall asleep sooner, but it worsens sleep quality in the second half of the night. You notice it the next day.
7. Short naps
If you nap, keep it to 20 to 30 minutes and not too late. Any longer and it is hard to get going afterwards, and it can cost you sleep at night.
The eye mask, when the room cannot be made dark
An eye mask is the cheapest way to get total darkness: it works just as well at home, in a hotel or when travelling. What to look for when choosing one:
- That it does not squeeze: if it leaves marks or presses on your eyes, you will end up taking it off in the middle of the night.
- The fabric: silk glides over your skin instead of catching, so it rubs less as you move in bed.
- The weight: for silk it is measured in momme, a unit of fabric weight. The higher it is, the denser the silk.
The mulberry silk eye mask is silk on both sides, with a weight of 16 momme —medium-high density—, no padding and weighs 50 grams, so you barely notice it on.
When to get it checked
Frequently asked questions
- How many hours of sleep do you need to recover well?
- The general recommendation for adults is seven hours or more a night. If you train hard, it is worth being at the top of that range, on a regular schedule.
- Does an eye mask help you sleep?
- It blocks light, so in a bedroom that cannot be made dark it stops streetlights or the sunrise waking you. It is not a treatment for insomnia: if you have been sleeping badly for weeks, see a doctor.
- What does momme mean for silk?
- It is the unit used to measure the weight of silk fabric. The higher the number, the denser and more durable it is; 16 momme is a medium-high density.
- Does training in the evening ruin your sleep?
- For most people, no. If your hardest sessions end right before bed and you struggle to fall asleep, try moving them a little earlier.
This guide is general training information, not medical advice. If you have pain, an injury or a health condition, speak to a professional before you start, and stop if anything hurts sharply.
About the author
Iván López. I have been training for years and I choose every item in this shop one by one. I post workouts and product tests on my social media.
