They sleep a minimum of seven hours a night.
Rest is probably the most unsexy word in the fitness world, but the most important key to staying injury-free. “When you workout, you put your muscles under ‘stress’ and actually cause small, micro-tears in your muscle fibers, which not only help the muscles grow, but also get stronger,” says Chris Ryan, C.S.C.S. Getting 7-9 hours of sleep each night improves your body’s ability to grow and repair this tissue damage. “During sleep, growth hormones stimulate muscle growth, aid in cell reproduction, cell regeneration and regulation of your body’s metabolism to literally repair any damage your body’s been through during the day,” says Kennihan. “While asleep, your energy consumption is lower because your body and brain are at rest, which means more energy can be used to restore your bones and muscles.” Do yourself a favor and get to bed by 10 p.m., since 10 p.m.-2 a.m. are primetime sleeping hours, and avoid blue lights at least 30 minutes before bed.
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