Become a Sleep Master to Recharge Over the Holidays

Sleep is when your body gets down to the business of rebuilding, recharging, and preparing to perform again; it’s when the real magic happens.

While you’re in slumberland, your body is hard at work repairing muscle tissue, balancing hormones, and consolidating the 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 should know about the sleepmaxxing to get more from your ZZZs

How sleep affects recovery

When you drift into deep sleep, your body enters an anabolic (growth) state. Growth hormone — over 70% of it, in fact — is released during the first few hours of the night, triggering muscle repair and regeneration¹. Testosterone levels also rise, 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 neural fatigue can limit strength, coordination, and even motivation if left unchecked.

Some research-backed health benefits associated with sufficient quality sleep include:

• Better immune system function²
• Improved physical performance³
• Better mental health and function⁴
• Lowered risk of lifestyle disease, including hypertension, cardiovascular disease, obesity and type-2 diabetes⁵
• Improves stress resilience⁶

The science of sleep

Sleep isn’t one long, uniform process; it cycles through several stages:

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

Throughout the night, you’ll cycle through these stages several times, which is why getting 7–9 hours of uninterrupted sleep is so crucial. You can’t “catch up” later; your body needs consistent, high-quality rest to perform optimally.

READ MORE | A sleep tonic recipe to send you off to slumberland

Sleep deprivation

Cutting corners on sleep doesn’t just make you tired; it also affects nearly every aspect of your physiology, holding back your gains and chipping away at your health.

Even a seemingly minor sleep shortfall – as little as 1.5-2 hours of sleep per night over several days⁷ – can lead to measurable cognitive and physical performance deficits. 

When you deprive your body of adequate sleep, it triggers a cascade of hormonally driven consequences:

• Cortisol (the stress hormone) spikes, breaking down muscle tissue and slowing recovery.
• Insulin sensitivity drops, meaning your body struggles to shuttle 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’re putting into your training and nutrition.

READ MORE | Wake Up Call: How a Lack of Sleep Undermines your Health and Productivity

Tips for restorative sleep

Thankfully, becoming a super sleeper isn’t complicated, but it does require intentional action. These evidence-backed tips can help to 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 stabilise your body’s circadian rhythm.
2. Establish a bedtime ritual: Spend 30–60 minutes before bed doing calming activities, like reading a book (no blue light from screens), listening to soothing 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 melatonin production, the hormone that tells your body it’s time to sleep.
4. Avoid late-night stimulants: Limit caffeine and pre-workouts after midday. These can stay in your system for hours and delay sleep onset.
5. Eat smart before bed: Avoid large, heavy meals late at night. A light, protein-rich snack can help reduce overnight muscle breakdown without disrupting sleep.
6. Manage stress: Wind down before bed — try stretching, meditation, or deep breathing instead of scrolling on your phone.

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

Getting some direct sunlight exposure is important, especially in the morning. This helps regulate your circadian rhythm, reinforcing 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’re struggling to fall or stay asleep, magnesium might be your 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 regulating neurotransmitters like GABA¹¹, which helps quiet the mind and prepare the body for rest.

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

Foods rich in magnesium, like leafy greens, nuts, seeds, and dark chocolate, are a great place to start. But when training intensely, supplementation can provide an extra boost.

Supplementing with a magnesium supplement like Biogen Magnesium Glycinate, a highly absorbable form of magnesium, may improve sleep quality, especially for athletes who lose significant amounts through sweat.

It is also available in powder form in 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: Impacts 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 randomised 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 Extraordinary Importance of Sleep: The Detrimental Effects of Inadequate Sleep on Health and Public Safety Drive 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 Short 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: Impacts 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 sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.