Sleep is the most powerful supplement you have
No supplement can make up for months of poor sleep. Recovery starts the moment you turn off the light.
When a client tells me their progress has stalled, the first question isn’t how much they train but how much they sleep. The answer explains the situation more often than any number in the program.
What happens
Lack of sleep raises your perceived effort, lowers the force you can produce and stretches out recovery time between workouts. The same program suddenly feels too hard, and the reason isn’t the program.
Realistic, not ideal
You don’t need eight hours right away. You need half an hour more than you get now and the same bedtime five days a week. That’s a change most people can make without overhauling their life.