Sleep On It

You can sleep your way fit. Sounds unreal, but new research shows a strong link between quality Zzzs and workout results. Use our science backed plans – no counting sheep (or kettlebells!) involved – to master fourcommon fitness goals

- Michael Easter

Three years ago, personal trainer Lisa MacDonald was running on empty. Her business was booming, but she could barely jog eight kays. “Intervals killed me and, my god, sprints made me feel like I was dying inside,’ she says. Then she moved in with her now-husband and his six-year-old son and had to adjust to their sleep-clean routine: no devices an hour before hitting the sack, curtains drawn in a pitch-black room, nine o’clock bedtimes.

A night owl, used to getting by on just four to five hours of Zzzs, MacDonald found the first week rough. But she was soon snoozing for eight uninterrupted hours. “I felt fantastic,’ she says. Within a month, the running was effortless and she’d increased her one-rep dead lift max by almost 10 kilograms. “I no longer had those moments when I just wanted to crawl into a hole,” she says. MacDonald’s story might seem dramatic, but it’s backed by an ever-growing body of research that suggests you can’t have peak fitness without peak sleep.

Dr Christopher Winter, author of The Sleep Solution, studies the link between the two and builds night-time schedules for pro sports teams and business execs. “Just like you plan healthy meals and workouts, creating a consistent sleep strategy is key to hitting your goals,” he says. We asked him and a few other experts to share how they help athletes hack their sleep routines to reach their fitness goals. And let’s just say, the results are eye-opening.

Sleep To... Lose Five Kilos