15/07/2025
Is poor sleep is killing your progress — in AND out of the gym?
If you haven’t got the basics in place……🤷♀️ and even if you have no problems sleeping, are you going to bed too late?
I’ve seen it firsthand in my own training: my heart rate during sessions has increased when I’m running on poor sleep.
That alone tells me my body is under more stress — even before I pick up a weight and start craving the sweet carbs and chocolate.
But it doesn’t stop there.
Sleep deprivation can lead to:
🔸 Insulin resistance even after just one bad nights sleep.
🔸 Disrupted hormones including lowered testosterone. Increased cortisol & so much more.
🔸 lowers our recovery rate, increase muscle loss and increase fat gain
🔸 And let’s be honest — if you’re tired and grumpy, you might lose a few friends too 😅
When we’re aiming to build muscle, lose fat, and feel good, sleep has to be a priority — not an afterthought. I am not talking about lounging in bed all day, just getting around 7-8 hrs of QUALITY sleep!
During perimenopause and menopause, up to 60% of women report sleep issues (I was definitely one of them). And 15–20% actually meet the criteria for full-blown insomnia — I wasn’t quite there, but close enough to feel the drag every single day. I try to hit the hay and get up around the same time every day, even at weekends, if I don’t come Monday morning I feel jet lagged after screwing up my routine.
Try functioning well on little sleep.
You can’t.
Not long term.
If you’re putting in the work but not getting results, ask yourself: am I actually resting?
