Sleep is one of the most important parts of an effective recovery program:
It’s when the body produces the hormones responsible for stimulating muscle protein synthesis, which is critical for repairing muscle tissue. If you don’t get enough shut-eye, your body never has a chance to fully recover.
People who get less than eight hours of sleep per night are nearly twice as likely to suffer a sports injury than people who sleep eight or more hours a night.
CALL IT AN (EARLY) NIGHT
Go to bed 15 minutes earlier than your usual time.
Stick with this new bedtime for a week, then add more sleep by turning in 15 minutes earlier the following week.
Continue increasing your sleep each week until you’re getting seven to eight hours a night.
After your workout, hold each of the Day 3
cooldown stretches for 5 extra seconds.