Boxing Blog

    Tip Tuesday – Why sleep is so important!


    Sleep – one of the most underrated pillars of health!

    Why Sleep? ?

    Supports the initiation of an adaptive immune response

    Facilitates the regulation of the nervous system (ANS)

    Important in maintaining metabolic homeostasis

    Basically, sleep allows the body to reset and training adaptations to occur!

    One of the easiest ways we can optimise our recovery is to ensure we get a good night’s sleep. In an ideal world our day would be divided into 8 hours of work, 8 hours of play, and 8 hours of sleep. *cue laughter*

    For a typical adult, anywhere between 7-9 hours of sleep per night is recommended. I understand it’s hard to hit this target some days, especially if you’re a new parent (what even is sleep), shift worker, business owner, student, average human.

    During the non-REM deep sleep stage, the pituitary gland releases growth hormone which stimulates tissue growth and muscle repair. Some people need more sleep, some less, but sleep deprivation will decrease muscular recovery and increase muscle breakdown.

    So, get to bed if you want those gains!

    What can you do to improve your sleep?

    ? Exercise – set intense training before 6pm

    ? Regular bed and wake times

    ? Avoid caffeine at least six hours before bed

    ? Create an ideal sleep environment 

    ? Develop a sleep routine (read, journal, meditate)

    ? Set your sleep schedule on your phone that meets your sleep goal

    ? Sleep trackers/monitors can provide insights into your sleep habits 


    Coach Soph


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