So this may not be a challenge for some. But we’d like you to keep track of the hours you sleep each night this month and assess the effect it has on your performance.
Your goal should be a minimum of 7-8 hours each night.
Sleep is essential for energy, concentration, workout recovery and building lean muscle; a long-term lack of it can contribute to overtraining as well (see if you have the symptoms of overtraining here). That much you already knew — but did you know that even a single week of hitting the sack too late (whether due to hard work, workouts, travel, partying, etc.) is enough to sabotage your best-laid plans? A recent study in the Journal of the American Medical Association by researchers at the University of Chicago Medical Center found that the testosterone levels of men who slept less than five hours a night for one week dropped by a whopping 10-15%, with the lowest levels reported between 2-10 p.m.
More to come!