Sleep On It

By Elina Winnel | February 23, 2016

Sleep On It

Skip the gym tonight and hit the pillow instead for a stronger, fitter body.

“You’ve been racing from spin class to the weights room to yoga, chugging kale smoothies and beetroot shots, but you’re still lagging in your running group. What gives?”

According to master sleep coach Elina Winnel, the missing link might be sleep—not more gym time.

“You can have perfect nutrition and training, but if your sleep isn’t right, you’re missing a vital element of your fitness trifecta.”

Kate Kraschnefski, Queensland training manager at the Australian Institute of Fitness, adds:

“Sleep is essential for muscle repair, toxin removal, and human growth hormone (HGH) release. Without it, your body stays stressed, performance drops, and fat storage increases.”

The Sleep-Fitness Connection

  • HGH & Testosterone: Released during deep sleep, these hormones build muscle and boost recovery.

  • Sleep Deprivation:

    • Lowers mental acuity, mood, and workout performance.

    • Triggers fat retention and energy crashes.

Ideal Sleep Duration:

  • Average adults: 7.5–8.5 hours/night.

  • Athletes/fitness enthusiasts: Up to 2 extra hours.

Sleep Skills for Fitness Gains

1. Stress Less

  • Wind down with relaxation techniques (e.g., meditation, reading).

  • Avoid work or screens right before bed.

2. Be Creative

  • Stimulate both brain hemispheres with activities like painting, cooking without a recipe, or dancing.

3. Laugh More

  • Daytime laughter boosts serotonin, which converts to melatonin (sleep hormone) at night.

4. Sync Your Brain

  • Do alternating-side exercises (e.g., running, high knees, unilateral weight lifts) to harmonize brain hemispheres.

5. Time Your Workouts

  • Finish intense workouts at least 2 hours before bed to avoid elevated core temperature disrupting sleep.

6. Block Blue Light

  • Use apps like f.lux (computer) or Twilight (Android) to reduce blue light from screens.

  • For iPhones: Lower brightness or invert colors in settings.

7. Skip Sleeping Pills

  • They disrupt deep sleep (where HGH is released). Opt for natural sleep aids or consult a sleep coach.

Key Takeaway

“Plan sleep as carefully as your workouts. Quality rest fuels muscle growth, recovery, and leaner results.”

Source: Women’s Fitness, February 2016 (Pages 76–77)

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