Sleep is an often-overlooked factor in fitness. However, it plays a role in performance, recovery, and overall well-being. While many focus on exercise routines and nutrition, the quality and quantity of sleep can make or break fitness goals.
Restful sleep allows the body to repair itself, strengthen muscles, and prepare for the next workout. Without sleep for fitness, both physical and mental performance suffer. This can lead to diminished results and an increased risk of injury.
Introduction to My Coaching Journey
As a professional Strength Coach and Personal Trainer, I began my career interning with UCLA’s Athletic Performance Department working with teams such as Baseball, Men’s Soccer, and the Track & Field Throws team.
Following that initial experience, I spent time working with several local high school sports programs and began helping personal training clients pursue better health.
In 2017, I began my time as a coach at Allegiate Gym working under one of strength and conditioning’s most respected coaches. This gym is where I continue to work as the Digital Director of our custom online training service.
In 2018, I had the opportunity to work as one of the first strength and performance coaches for professional esports teams. During that time, I also secured a contract with Optic Gaming.
The Role of Sleep for Fitness and Athletic Performance
I have often worked multiple coaching and training jobs at the same time. I’ve been managing a busy schedule with one location in the morning and another in the evening. Alongside these roles, I have been attending online graduate school for the past several years. I am now in my senior year and nearing the completion of my degree.
Through these various experiences, sleep has been a consistent topic of conversation. There is no shortage of articles or research to be found about the importance of sleep on both performance and general health.
I’m not writing this to deliver new science. I am writing this to share real experiences about how sleep, or the lack of it, has directly impacted my clients and athletes. These experiences also include my own challenges as a professional in health and fitness.
Real-Life Examples of How Sleep Affects Fitness Performance
Since most people have daytime commitments like work or school, coaching, and training sessions are typically scheduled early in the morning or later in the afternoon and evening. It is not unusual for some to start working out as early as 4:30 or 5 am.
At Allegiate Gym, we track sleep at the beginning of each workout. This serves two purposes: it highlights the importance of sleep and shows that we, as coaches, prioritize it. It also encourages clients to reflect on their sleep. This helps us adjust the workout’s intensity and ensure safety.
Most people don’t stop to think about how many hours they get; they just get up and go. However, we all know that feeling of when we didn’t get enough. There is only so much caffeine and motivation can do to fill the gap.
I have seen many clients break down early in their workouts because of tiredness. It can also be frustrating for them, which only compounds the stress. They want so badly to “push through.” However, physically and mentally, it’s not happening and only increases the risk of injury.
Case Study: GM’s Struggle with Sleep for Fitness
I had one specific client, who I will refer to as GM. He suffered from chronic sleep deprivation and missed many sessions because of it. Consequently, he also struggled with performance during our sessions, specifically with push-ups. One day, he arrived in high spirits after sleeping seven hours and completed the push-ups effortlessly.
I reached out to him via text and asked if he could provide a statement for this article. His response was, “I can understand why I might seem like a good resource. Unfortunately, one of the side effects of my almost year-long sleep deprivation is that I don’t remember much about that time. Sorry.”
Ironically, his reply is a powerful example of how sleep deprivation can negatively impact health, performance, and overall quality of life.
Insights from Chris Benell: Sleep for Fitness in Esports
Another long-time client, Chris Benell, a former professional player and coach in the Esports Overwatch League, shared his thoughts. He contributed his experience with working out and sleep deprivation, saying:
“As a pro player and especially as a coach, I’d have long days that would leave me little time for sleep. On the days I didn’t get enough sleep, I would have to cut my workouts in half from the lack of energy and even dizziness after pushing myself. Getting a good night’s sleep is a priority both for my professional and personal fitness.”
Balancing Sleep for Fitness with a Demanding Schedule
I completely share that sentiment from a coaching perspective. I’ve worked jobs at places like UCLA and Allegiate Gym that required me to wake up at 3 a.m. to prepare for a 5 a.m. start.
My day would be packed with work. This often stretched into the evening as I trained private clients until as late as 8 p.m. After finally heading home, I’d eat dinner and, if lucky, get to bed by 10 p.m.
A coach or trainer’s day isn’t just about running several 1-hour sessions with athletes or clients. It includes countless hours spent creating training programs, researching, reading, and squeezing in meals and workouts. Add a family into the mix; the desire to be present with them when you’re home becomes another layer of responsibility.
Running on just 5–6 hours of sleep a night leaves very little energy in reserve. Nevertheless, every athlete, client, and family member expects you to be at your best when they interact with you.
Making Sleep for Fitness a Priority for Optimal Performance
Paying close attention to technique and making real-time decisions has an immediate impact on outcomes. This includes adjusting load or modifying exercises. However, the ability to consistently make those split-second decisions hour after hour can be incredibly taxing. Somehow, we manage—but is it truly efficient?
As coaches and trainers, we constantly emphasize the importance of sleep quality and quantity. Yet, prioritization is key. While you may not always get the ideal number of hours each night, there are steps you can take to maximize the rest you get. A quality bed is one of the most important factors.
That’s why my family chose SAMINA. We’ve been sleeping on their sleep system for several years now. We ordered our bed during our first pregnancy. As I write this, we are beginning our second. Although work has slowed due to COVID, our commitment to prioritizing good sleep has remained unwavering—and yours should too.
Author’s Contact Information
Jake Bush CSCS, FMS, USAW
Instagram @bush.jake.coach
LinkedIn www.linkedin.com/in/bushjakecoach