January 22, 2026
Sleep and Recovery: Why 7–9 Hours Improves Strength and Fat Loss
Sleep is the recovery multiplier that makes training and nutrition work better.
Sleep affects hormones, appetite control, and training output. Short sleep makes fat loss harder and slows progress in the gym.
Simple fixes
- Keep a consistent bedtime and wake time.
- Cut caffeine 6–8 hours before bed.
- Keep the room cool and dark.
More sleep = better performance and easier fat loss.