Why Your Sleep Routine Is the Ultimate Recovery Tool

We spend a lot of time at AllGrit talking about what happens inside the four walls of the gym—hitting a new PR, mastering the CrossFit Open workouts, or finally chipping away at that first pull-up. But if you really want to see progress in your performance and longevity, the most important work actually happens while you’re unconscious.

Sleep isn't just "down time." It’s when your body repairs muscle tissue, regulates hormones, and clears out the mental fog from a heavy day of training. If you’re smashing your WODs but skimping on your shut-eye, you’re leaving gains on the table.

Here is how to dial in your sleep hygiene to ensure you’re showing up to the box ready to give 100%.

1. Consistency is Key

Just like we follow a program in the gym, your body thrives on a schedule. Try to go to bed and wake up at the same time every day—even on weekends. This helps regulate your circadian rhythm, making it easier to fall asleep and, more importantly, easier to drag yourself out of bed for those early morning sessions.

2. The "Digital Sunset"

The blue light from your phone or TV mimics sunlight, tricking your brain into thinking it’s still daytime and suppressing melatonin (the hormone that tells you it’s time to sleep). Aim for a "digital sunset" at least 30–60 minutes before bed. Swap the scrolling for a book, some light mobility work, or a bit of journaling about your training wins for the day.

3. Create a Cave

Your bedroom should be a sanctuary for sleep. Keep it cool, dark, and quiet. Research suggests that a slightly cooler room (around 18°C) is optimal for deep sleep. If you have light leaking in from the street, consider blackout curtains or a simple sleep mask.

4. Watch the Stimulants

We love a pre-workout or a coffee as much as anyone, but caffeine has a long half-life. Try to cap your caffeine intake by early afternoon. Similarly, while a drink might help you "fall" asleep, it significantly disrupts the quality of your REM sleep, meaning you’ll wake up feeling less recovered.

5. Decompress Your Mind

If you find yourself lying in bed thinking about the heavy cleans or the gymnastic goat you’re tackling tomorrow, try a simple breathwork routine. Box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) is a fantastic way to switch your nervous system from "fight or flight" (sympathetic) to "rest and digest" (parasympathetic).

The Bottom Line

At AllGrit, we’re playing the long game. We want you healthy, strong, and moving well for years to come. High-quality sleep is the foundation that makes all the other things like your nutrition, your training, and your mental toughness so much better!!

Tonight, prioritize your recovery as much as your training. See you on the floor!