Sleep: The Most Underrated Factor in Your Progress

For a long time, I didn’t think much about sleep. For example, back in the military, during the trench warfare phase of basic training, we would be awake for days at a time—digging trenches, conducting reconnaissance missions, and preparing for chemical attacks. Sleep came in short, unpredictable bursts—one person digging, one keeping watch, and one trying to rest. At best, we’d get an hour at a time to either sleep, eat, or clean our weapons before rotating back into a three-hour shift. Over a full 24-hour period, we’d be lucky to get four hours of sleep—often less, as we had to repel attacks and complete taskings.

At the end of it all, we faced an enemy assault with CS gas flooding the air, forcing us to don gas masks, throw on chemical suits, and evacuate casualties while under simulated fire. Despite the exhaustion, we pushed through. That experience reinforced a belief in me: I don’t need sleep—I can function no matter what.

That mindset didn’t just stay in the military—it followed me long after. I’d stay out drinking until 5 AM, turn up to morning PT at 7 AM on an hour of sleep (still likely drunk), power through the day, take a quick afternoon nap, then do it all over again. I wore exhaustion like a badge of honor, convinced that as long as I could still perform physically, it didn’t matter.

I didn’t see the damage it was doing—until my mental health started going downhill.

Why Sleep Matters More Than You Think

Flash forward to now—I rarely drink, I stick to a set bedtime (9-9:30 PM), and I wake up consistently at 5:30-6:00 AM. The difference has been night and day, not just for my performance in the gym but for my overall well-being. At a certain point, you must realize you’re not 18 anymore, able to party, train, and operate on fumes.

If you’re serious about making progress in the gym and in life, sleep isn’t optional—it’s one of the most significant factors in your recovery, performance, and mental health.

📉 Poor sleep = Poor recovery
Your muscles don’t grow in the gym; they grow when you rest. Sleep is when your body repairs muscle tissue, releases growth hormone, and restores energy levels. Without enough of it, you recover slower, feel more sore, and increase your risk of injury.

😴 More sleep = Better performance
Strength, endurance, reaction time, and coordination all take a hit when you’re sleep-deprived. If your workouts feel harder than they should, lack of sleep could be the reason.

⚖️ Hormones and metabolism take a hit
Lack of sleep increases cortisol (stress hormone), decreases testosterone, and messes with hunger hormones, making fat loss harder and cravings worse.

🧠 Your mental health depends on it
Poor sleep is directly linked to increased stress, anxiety, and irritability. When I started prioritizing my sleep, my mood, focus, and energy all improved. Sleep helps regulate emotions, improve decision-making, and lower stress.

How to Improve Your Sleep (and Your Results)

✅ Stick to a schedule – Go to bed and wake up at the same time every day. Your body thrives on routine, and consistency makes falling asleep easier.

✅ Cut screens before bed – Blue light from phones and TVs tricks your brain into staying awake by suppressing melatonin. Try reading or stretching instead.

✅ Wind down properly – Give your body time to relax before bed. A hot shower, some light mobility work, or deep breathing can help signal it’s time to sleep.

✅ Keep your room cool and dark – A colder, darker room helps improve sleep quality. Blackout curtains and setting the thermostat lower can make a huge difference.

✅ Limit caffeine and alcohol – Caffeine has a half-life of 5-6 hours, meaning that afternoon coffee can still affect your sleep. Alcohol might make you feel drowsy, but it wrecks sleep quality and recovery.

It might take time to dial in your sleep schedule, but the more persistent you are, the better your performance, recovery, and mental health will be.

If you’re serious about improving your recovery, performance, and overall well-being, dialing in your sleep is non-negotiable. Small changes can lead to big results, and we’re here to help you make the adjustments that matter.

If you need guidance on creating a sleep schedule that supports your goals, book a call with me or one of our coaches today at www.masterathletic.com. Let’s build a plan that helps you train harder, recover faster, and feel better every day.


Nat Galloway
Coach, Master Athletic Performance