Updated Apr 23, 2026
Today, we are talking about the importance of SLEEP. One of the most underrated aspects of overall performance in fitness and sports, and life in general.
Take Your Fitness To The Next Level
We are here to impugn the old saying, “I’ll sleep when I die”. A saying that is not only terribly counterproductive but also extremely detrimental to longevity and sports performance. If you plan to sleep when you die, you will be receiving that fate much sooner than if you simply sleep enough when you are alive. In the long run, you will have more time with adequate sleep and your time awake will be far more productive.
Neuroscientists have only recently begun to uncover all of the mysteries of sleep. We are writing this article to express the importance of the findings from our research into recent studies on sleep. It’s not easy to write this but…the facts are pretty much utterly terrifying - If you aren’t getting enough sleep, that is.
Why Sleep Matters (For Fitness & Performance)
If you train hard but ignore sleep, you’re leaving results on the table.
Sleep is where recovery actually happens. It directly impacts muscle growth, fat loss, strength, hormone levels, and mental performance.
When sleep is dialed in, everything improves:
- Better muscle recovery and growth
- Improved strength and workout performance
- More stable energy levels
- Sharper focus and decision-making
- Healthier hormone balance (testosterone, cortisol, growth hormone)
When sleep is off, progress slows… even if your training and nutrition are solid.
That’s why sleep is often called the most underrated performance tool.
In recent years, the scientific community has significantly strengthened its understanding of sleep’s role in health and performance. What used to be considered “nice to have” is now viewed as essential.
Lack of sleep is widespread and often underestimated.
Now, putting the doom-and-gloom aside...
The good news is that improving your sleep habits can have immediate and long-term benefits for your health, performance, and overall quality of life.
Yes, some of the findings around sleep deprivation are concerning. But it’s never too late to make changes. People who prioritize sleep consistently see improvements in energy, recovery, mood, and focus.
As sleep expert and neuroscientist Dr. Matthew Walker puts it, “Sleep is the greatest legal performance enhancing drug that most people are probably neglecting.”
If you consistently get quality sleep (naturally, without relying on medication), you can improve both your mental and physical performance in ways that rival many traditional recovery methods.
Research continues to show that good sleep directly supports recovery, hormone regulation, cognitive function, and athletic performance. Because of this, coaches and trainers now emphasize sleep just as much as training and nutrition.
In this article, we are breaking down everything you need to know about sleep, with a focus on fitness and performance. By the end, you should have a clear understanding of why sleep matters and how to improve it.
Two types of sleep:
- REM (rapid eye movement)
- NREM (non-rapid eye movement)
These two categories represent distinct biological states. NREM sleep is associated with physical recovery, while REM sleep is more closely tied to brain function, memory, and emotional regulation.
Sleep Cycles
A full sleep cycle lasts around 90–110 minutes. Most people go through 4–6 cycles per night, depending on total sleep duration.
Within these cycles, sleep is broken down into multiple stages, each serving a different purpose.
Stage 1 - NREM
This is the lightest stage of sleep and occurs as you first drift off. It typically lasts only a few minutes and is easy to wake from.
Stage 2 - NREM
This stage makes up the largest portion of your sleep. Your heart rate slows, body temperature drops, and your body prepares for deeper sleep. It also plays a role in learning and memory processing.
Stage 3 - NREM (Deep Sleep)
Deep sleep is where most physical recovery happens. Growth hormone release increases, tissues repair, and the immune system strengthens.
Benefits of deep sleep include:
- Muscle repair and recovery
- Immune system support
- Hormone regulation
- Energy restoration
- Memory consolidation
*This is one of the big reasons you may consider drinking detox tea at night.
Related: How cordyceps supplement improves sleep cycles
Stage 4 - REM (Dream Sleep)
REM sleep is when most dreaming occurs. Brain activity increases, while the body remains largely immobilized.
REM sleep plays a major role in:
- Memory processing
- Learning new skills
- Emotional regulation
- Cognitive performance
This is why sleep quality directly impacts how well you learn, perform, and handle stress.
What’s the most important sleep stage?
There isn’t a single “most important” stage. Each stage plays a unique role, and optimal sleep requires a full cycle of all stages.
That said, deep sleep and REM sleep provide the most noticeable physical and mental recovery benefits.
The key is getting enough total sleep so your body can cycle through all stages naturally.
HOW MUCH SLEEP SHOULD I GET A NIGHT (TOTAL)?
Most adults require 7–9 hours of sleep per night.
Serious athletes often benefit from 8–10 hours, especially during periods of intense training, as sleep is the primary driver of recovery and performance.
Sleep plays a bigger role in recovery than most recovery tools, including things like ice baths.
LEBRON JAMES’ SLEEP
Lebron James is a well-known example of an athlete who prioritizes sleep.
He reportedly aims for 8–10 hours per night and emphasizes sleep environment optimization, including temperature, darkness, and minimizing distractions.
Beyond temperature and darkness, dial in your bedding so recovery-focused sleep is effortless. Breathable, snug fitted sheets that won’t pop off corners reduce wake-ups, and labelled loop corners make bed-making foolproof. For options that blend performance and design, shop stylish sheet sets with clearly marked sides and stay-put corners to keep your mattress tight all night
How many hours a night of deep sleep is good?
Deep sleep typically makes up about 13–23% of total sleep, which equates to roughly 60–110 minutes per night for most people.
How much REM sleep should you get?
REM sleep generally accounts for about 20–25% of total sleep, or roughly 90–120 minutes per night if you are sleeping 7–8 hours.
What about light sleep?
Light sleep makes up the remainder of your sleep and plays a supporting role in recovery and brain function.
The Reality:
- A large portion of adults do not meet recommended sleep guidelines
- Many average closer to 6–6.5 hours per night
- Chronic sleep restriction accumulates over time
Why aren’t people getting enough sleep?
Common reasons include work schedules, screen exposure, stress, and inconsistent routines.
Ironically, less sleep leads to reduced productivity, worse decision-making, and poorer health outcomes.
“I’ll catch up on sleep during the weekend”
While you can recover some lost sleep, you cannot fully “catch up” on chronic sleep deprivation in just a couple days.
“I’m good with 4–5 hours a night!”
Most people who believe this are simply adapted to feeling tired. Performance, reaction time, and cognitive ability still decline with insufficient sleep.
Sleep FAQs (Answered Simply)
Is 6 hours of sleep enough?
For most people, no. While some individuals function on less, the majority of adults perform best with 7–9 hours per night. Consistently getting only 6 hours can negatively affect recovery, energy, and long-term health.
Is more sleep always better?
Not necessarily. Sleeping significantly more than 9–10 hours regularly can sometimes indicate poor sleep quality or underlying issues. The goal is consistent, high-quality sleep in the optimal range.
Can you build muscle without enough sleep?
You can, but it will be slower and less efficient. Sleep is when muscle repair and growth primarily occur. Poor sleep reduces recovery, strength output, and hormone balance.
Does sleep affect fat loss?
Yes. Poor sleep can increase hunger hormones, reduce willpower, and negatively affect metabolism. This makes fat loss harder even if your diet is controlled.
What is the best time to go to sleep?
The best sleep schedule is one you can stick to consistently. However, aligning with natural circadian rhythms (sleeping earlier and waking earlier) tends to support better sleep quality.
How can I improve my sleep quality?
Focus on the basics: consistent sleep schedule, limiting screens before bed, keeping your room cool and dark, and avoiding caffeine late in the day. Small habits compound quickly.
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