You’ll spend roughly 33% of your life sleeping so here’s how to make sure that time is geared towards recovery, fighting injuries and improved posture.


infographic on sleep for recovery


Sleeping for better gym recovery

The time and especially the quality of that time spent in lala land can potentially make or break your muscle building endeavors. Get it right with these 7 sleeping tips or risk being cursed with “no-gains disease” and a poor nights sleep…ain’t nobody got time fo’ that.


1 Sleep left

Kipping on your right side can worsen heartburn, a common side effect of too much protein. Keep the chicken breasts where they belong by laying to the left.


2 Shoulder the pain

If you have a shoulder injured by sports then sleep on the opposite side and rest it on a pillow set to chest height, as if you were hugging someone else. Aww!


3 Lower back crack

If you suffer lower back pain, knee or hip pain then placing a pillow between your knees keeps your lower body in the ideal postural alignment.


4 Foot joy

Tight sheets can strain your Achilles tendon by creating downward pressure on your ankles. Keep the tail end of your bed loose to walk tall tomorrow.


5 Movement will happen

You’ll shift your sleep position 3-36 times a night so alternate between this position and lying on your back, the next best position.


6 Noise free zone

The British Snoring and Sleep Apnoea Association found sleeping on your back makes you snore more and increases sleep apnoea, while side sleeping solves this.


7 Pillow talk

The thickness of your cushion (never use two) should be the distance between your shoulder and neck so your neck lies in line with your spine, supported in a neutral position. So measure up when you go pillow shopping to match your pillow to the intensity of your shoulder workouts.


For more muscle building tips, workouts and nutrition, sign up for a free TRAIN magazine subscription delivered straight to your inbox monthly sign up to our newsletter here


references :