Sleep

Move · Recovery Practices · Movement, Typed Supps

Where most of your recovery and adaptation actually happens.

Stage by stage

Winding down (Melatonin rises): Melatonin release increases as light decreases, signalling the body to prepare for sleep.
Deep sleep (Growth hormone peaks): The deepest stages of sleep are when growth hormone release peaks, supporting tissue repair and muscle recovery.
REM sleep (Memory consolidation): REM sleep cycles support memory consolidation and cognitive recovery, occurring in longer stretches later in the night.
Next day (Performance & appetite regulation): Adequate sleep is linked to better exercise performance, appetite regulation, and immune function — insufficient sleep measurably blunts many of these.

Muscles trained

Intensity

1 METs (Sleeping).

Time to effect

Same night: Physical repair processes are most active during deep sleep stages.

Related supplements

Common myth

“You can fully ‘catch up’ on missed sleep over the weekend.” In reality: Weekend catch-up sleep can partially offset weekday sleep debt, but doesn’t appear to fully reverse the metabolic and cognitive effects of chronic short sleep.