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Sleep: The Key to Post-Workout Recovery 


You’re prepping a presentation for work, the dog is whining for a walk, kids need homework help, and you booked a 6 a.m. Fierce class with your favorite coach. There never seems to be enough hours in the day to get it all done, and more often than not, it’s your sleep that gets cut short.  

You may typically power through your Fierce Movement® class or even your entire day on minimal sleep, but not consistently logging enough shut-eye can lead to some serious health concerns. Aside from not having the physical or mental stamina to make the most of your time at work, with your kids or at the gym, chronic sleep deprivation has also shown an increased risk of depression, obesity and seasonal illnesses like a cold or the flu.  

On the flip side, getting enough sleep can help you feel alert and focused, elevate your mood, and of course, help you crush your next Fierce class. The most significant part of recovery after a long day or a hard workout is rest.  

So, how much sleep do you actually need? 

Much like hydration and calorie intake, the amount of sleep needed for everyone is different.  

According to the National Sleep Foundation, following these steps is one of the easiest ways to figure out just how much sleep your body needs:

1. Starting with the general sleep recommendation for your age group. The National Sleep Foundation recommends the following sleep ranges:   

  • Younger adults (18-25): 7-9 hours

  • Adults (26-64): 7-9 hours

  • Older adults (65+): 7-8 hours

2. Pay attention to how you feel on different amounts of sleep. How productive are you? Do you start to get brain fog around 3 p.m. or are you alert and focused all day? Assessing how you feel throughout the day, and even keeping a sleep diary can help you find your sleep number sweet spot.  

3. Make better sleep a priority. Just like that early morning meeting or hitting an afternoon Fierce class, make getting good sleep a must-do on your to-do list. Creating a relaxing bedtime routine, sticking to a sleep schedule, and/or cutting back on caffeine are all ways to prioritize better sleep so that you can catch the ZZZs you need.     

Fierce sleep = Fierce fitness 

- Fierce Family Member, Courtney Brunkow