Become a Sleep Master to recharge on vacation

Sleep is when your body starts to rebuild, recharge and prepare to perform again. is when the real magic happens.

While you’re in the land of sleep, your body is hard at work repairing muscle tissue, balancing hormones, and consolidating physical and neurological adaptations from your last workout.

Follow these tips and suggestions to become a super-sleeper this December break to return recharged and fully recovered in 2026!

READ MORE | What you need to know about sleepmaxxing to get more out of your ZZZs

How sleep affects recovery

When you drift off into deep sleep, your body enters an anabolic (growth) state. Growth hormone – more than 70% of it, in fact – is released during the early hours of the night, triggering muscle repair and regeneration¹. Testosterone levels also increase, helping your body repair damaged tissue.

As you’re curled up under the covers, blood flow shifts from your organs to your muscles, delivering nutrients and oxygen where they’re needed most.

Your central nervous system also resets, which is vital because nervous fatigue can limit strength, coordination and even motivation if left unchecked.

Some research-supported health benefits associated with adequate quality sleep include:

• Better functioning of the immune system²
• Improved physical performance³
• Better mental health and functioning⁴
• Reduced risk of lifestyle disease, including hypertension, cardiovascular disease, obesity and type 2 diabetes⁵
• Improves resistance to stress⁶

The science of sleep

Sleep is not a long, uniform process. goes through several stages:

• Stage 1 and 2 (light sleep): Your body begins to relax. Your heart rate and body temperature drop, and your brain produces rhythmic waves called “sleep spindles” – these help process motor learning and memory from your day.
• Stage 3 and 4 (deep sleep): This is where recovery takes center stage. Growth hormone surges and natural processes, including your immune response, go to work to repair muscle and other tissues.
• Stage 5 (REM sleep): Your brain becomes more active, dreams begin and emotional regulation takes place. REM is essential for mental recovery, better focus and motivation.

all night long you will go through these stages several timesthat’s why it’s so important to get 7-9 hours of uninterrupted sleep. You can’t “catch up” later. Your body needs consistent, high-quality rest to perform optimally.

READ MORE | A sleep tonic recipe that will send you to the land of sleep

Sleep deprivation

Cutting back on sleep doesn’t just make you tired. It also affects almost every aspect of your physiology, holding back your gains and ruining your health.

Even a seemingly small lack of sleep – just 1.5-2 hours of sleep a night for several days⁷ – can lead to measurable deficits in cognitive and physical performance.

When you deprive your body of adequate sleep, a cascade of hormonal consequences is triggered:

• Cortisol (the stress hormone) rises, breaking down muscle tissue and slowing recovery.
• Insulin sensitivity drops, which means your body struggles to get glucose into muscle cells for energy and repair.
• Leptin levels decrease, which can increase hunger and cravings.
• Chronic fatigue reduces training intensity and focus.

In short, chronic sleep deprivation can undo all the effort you put into your training and nutrition.

READ MORE | Wake-up call: How lack of sleep is undermining your health and productivity

Tips for restoring sleep

Fortunately, becoming a deep sleeper isn’t complicated, but it does require deliberate action. These evidence-based tips can help improve sleep quality:

1. Stick to a routine: Go to bed and wake up at the same time every day, even on weekends. Consistency helps stabilize your body’s circadian rhythm.
2. Establish a bedtime ritual: Spend 30–60 minutes before bed doing relaxing activities, such as reading a book (without blue light from screens), listening to relaxing music or a podcast, or taking a warm bath.
3. Create a sleep-friendly space: Keep your bedroom cool, dark and quiet. Even small amounts of light can suppress the production of melatonin, the hormone that tells your body it’s time to sleep.
4. Avoid stimulants late at night: Limit caffeine and pre-workouts after noon. These can stay in your system for hours and delay the onset of sleep.
5. Eat smart before bed: Avoid large, heavy meals late at night. A light, protein-rich snack can help reduce muscle breakdown during the night without disrupting sleep.
6. Manage stress: Relax before bed — try stretching, meditation, or deep breathing instead of scrolling through your phone.

What you do during the day also affects your ability to fall asleep quickly and fall into deep, restorative sleep at night.

Direct exposure to sunlight is important, especially in the morning. This helps regulate your circadian rhythm, enhancing the distinction between day and night.

Regular physical activity can improve sleep quality and help you fall asleep faster. However, avoid vigorous exercise within 1-2 hours of bedtime, as it can raise your core body temperature and energy levels.

Sleep Support Supplements

If you have trouble falling or staying asleep, magnesium may be the missing link. This essential mineral can improve sleep quality⁸ by promoting relaxation and regulating melatonin production⁹.

And it promotes relaxation by calming the nervous system¹⁰ and regulation of neurotransmitters such as GABA¹¹which helps calm the mind and prepare the body for rest.

Magnesium also helps balance melatonin production and reduces muscle cramps and spasms that can disrupt deep sleep.

Magnesium-rich foods like leafy greens, nuts, seeds, and dark chocolate are a great place to start. But when you’re training hard, taking supplements can provide an extra boost.

Supplement with a magnesium supplement such as Biogen Magnesium Glycinatea highly absorbable form of magnesium, can improve sleep quality, especially for athletes who lose significant amounts through sweat.

Also available in powder form at Biogen Magnisol Sleep, which combines magnesium glycinate with inositol powder to support relaxation, cognitive function and overall well-being.

References

1. Van Cauter E, Plat L. Physiology of growth hormone secretion during sleep. J Pediatr. 1996 May;128(5 Pt 2):S32-7. doi: 10.1016/s0022-3476(96)70008-2. PMID: 8627466.
2. Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012 Jan;463(1):121-37. doi: 10.1007/s00424-011-1044-0. Epub 2011 Nov 10. PMID: 22071480; PMCID: PMC3256323.
3. Charest J, Grandner MA. Sleep and athletic performance: Effects on physical performance, mental performance, injury risk and recovery, and mental health. Sleep Med Clin. 2020 Mar, 15(1):41-57. doi: 10.1016/j.jsmc.2019.11.005. PMID: 32005349; PMCID: PMC9960533.
4. Scott AJ, Webb TL, Martyn-St James M, Rowse G, Weich S. Improving sleep quality leads to better mental health: A meta-analysis of randomized controlled trials. Sleep Med Rev. 2021 Dec;60:101556. doi: 10.1016/j.smrv.2021.101556. Epub 2021 Sep 23. PMID: 34607184; PMCID: PMC8651630.
5. Worley SL. The Extreme Importance of Sleep: The harmful effects of insufficient sleep on health and public safety are leading to an explosion of sleep research. P T. 2018 Dec;43(12):758-763. PMID: 30559589; PMCID: PMC6281147.
6. O’Byrne NA, Yuen F, Butt WZ, Liu PY. Sleep and circadian regulation of cortisol: A brief review. Curr Opin Endocr Metab Res. 2021 Jun? 18:178-186. doi: 10.1016/j.coemr.2021.03.011. Epub 2021 May 5. PMID: 35128146; PMCID: PMC8813037.
7. Charest J, Grandner MA. Sleep and athletic performance: Effects on physical performance, mental performance, injury risk and recovery, and mental health. Sleep Med Clin. 2020 Mar, 15(1):41-57. doi: 10.1016/j.jsmc.2019.11.005. PMID: 32005349; PMCID: PMC9960533.
8. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan. 201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264.
9. Zhang Y, Chen C, Lu L, Knutson KL, Carnethon MR, Fly AD, Luo J, Haas DM, Shikany JM, Kahe K. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022 Apr 11 45(4):zsab276. doi: 10.1093/sleep/zsab276. PMID: 34883514; PMCID: PMC8996025.
10. Kirkland AE, Sarlo GL, Holton KF. The role of magnesium in neurological disorders. Nutrients. 2018 Jun 6 10(6):730. doi: 10.3390/nu10060730. PMID: 29882776; PMCID: PMC6024559.
11. Papadopol V, Nechifor M. Magnesium in neuroses and neuroticism. In: Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507254/.

Author: Pedro van Gaalen

When he’s not writing about sports or health and fitness, Pedro is most likely out training for his next marathon or ultramarathon. Worked as a fitness professional and marketing and comms specialist. He now combines his passions in his role as managing editor at Fitness magazine.