You can eat clean and train hard, but if your sleep is trash, your results will suffer. I’ve learned this firsthand. Poor sleep impacts muscle recovery, hormone balance, appetite control, and motivation.
I aim for 7–9 hours of quality sleep. That means winding down with a screen-free routine, keeping my room cool and dark, and staying consistent with my bedtime—even on weekends.
If you’re feeling stuck in your progress, don’t just look at your workouts—look at your sleep. It could be the missing piece.
Jean Paul Rivas
