Sleep, Stress, Recovery: Why I Practice What I Preach

I wasn’t always good at the stuff I coach people in. Nope. I was young, dumb, and training through everything.

I had a decent sleep routine, but I didn’t like sticking to it, which was a sign it wasn’t sustainable, but I didn’t know that. Not to mention the fact that I was terrified to sleep because I was afraid I wouldn’t. I dealt with years and years of self-induced insomnia.

I stressed out of my mind, drinking what felt like 90 gallons of caffeine just to make it through the day. I got such bad breast pain from the high caffeine intake that I called out of work one day.

I was in pain, overworked, and somehow thinking I was invincible.

Then I realized: if I keep doing this, I’ll burn out, stop making progress, and probably start hating myself (and training). Well, actually, that IS what happened. I started hating getting out of bed in the mornings.

So I made a change.

Now? I barely touch caffeine. No really. I drink maybe a cup of coffee every other day, and only when I FEEL like it.

I train smarter and allow myself to listen to my body, as opposed to fighting her.

I recover like a boss. I’m talking nutrition, meditation, embodiment practices, time with family and friends, and tons of other things OUTSIDE of the gym, because we should train to live life, not to live in the gym.

And yeah, I know exactly what I’m doing when it comes to sleep, stress, and recovery… because I’ve been there.

Listen. If you need stimulants just to get through a workout, we need to talk. Your sleep management, nutrition, and recovery game are probably holding you back more than your lifting. Getting these basics right is non-negotiable for strength, muscle, and overall health.

5 Sleep & Recovery Tips

1. Prioritize Consistent Sleep Windows

• What to do: Go to bed and wake up around the same time every day. Yes, even on weekends.

• Why it matters: Your body runs on a circadian rhythm, basically, an internal clock that controls everything from hormone release to digestion to recovery.

  When you go to bed and wake up at wildly different times, you’re throwing that clock out of sync. That’s why you can sleep “eight hours” and still wake up feeling trashed. Consistency helps your body predict when to shut down and when to turn on, resulting in deeper sleep cycles, improved recovery, more stable energy throughout the day, and a nervous system that actually works with you instead of against you.

2. Wind Down Like a Human

• What to do: Spend 30–60 minutes before bed doing low-stimulation activities like reading, stretching, journaling, playing an instrument, or just breathing.

• Why it matters: Most people treat bedtime like an on/off switch: one second you’re scrolling TikTok under bright blue light, the next you’re shocked that you can’t fall asleep. Your brain doesn’t work like that.

  Screens and stimulation suppress melatonin (your sleep hormone) and ramp up your nervous system. A real wind-down routine — one that signals “hey, it’s time to chill” — allows your body to transition naturally into rest. That means falling asleep faster, staying asleep longer, and waking up feeling like a human instead of a zombie.

  I prefer stretching for 10 minutes, followed by 5 minutes of Savasana, lying in a room with red light only and relaxing music playing. My body and mind recognize this as a TRANSITION from being awake to sleeping.

3. Caffeine Cutoff

• What to do: Cut caffeine after early afternoon. Personally, I don’t drink caffeine after 2 pm, but research shows that even cutting it closer to 10 am is better for long-term sleep quality.

• Why it matters: Caffeine works by blocking adenosine, the chemical in your brain that builds up throughout the day and makes you feel sleepy. The problem? Caffeine doesn’t erase that sleep pressure. It just delays it. Which is why that 4 pm latte makes you feel “fine,” but then you’re tossing and turning at midnight.

  Even if you do fall asleep, caffeine reduces your deep, restorative sleep phases… the ones responsible for repairing your muscles, nervous system, and hormones. Bottom line: caffeine isn’t bad, but it has a half-life of 6–8 hours. Respect that, or it will own you.

4. Manage Stress Actively

• What to do: Journal, walk, meditate, move, breathe, do embodiment practices if therapy isn’t cutting it.

• Why it matters: Chronic stress = high cortisol. And here’s the thing, cortisol gets a bad rap. Everyone talks about it like it’s the devil, but the only reason it feels that way is because we live in a society that glorifies burnout, endless productivity, and being “on” 24/7. If you’re always in fight-or-flight mode, then yeah, cortisol is going to wreck you.

  But cortisol isn’t the enemy. It’s actually a powerful, necessary hormone. It’s what wakes you up in the morning, helps you adapt to training stress, and even plays a role in muscle building. Think of it as a “destructive” hormone in the best way. It breaks things down so your body can rebuild stronger. The issue comes when it never turns off. Chronic cortisol leaves you stuck in breakdown mode with no chance to repair.

  Managing stress isn’t about eliminating cortisol (that would be impossible and unhealthy). It’s about creating balance. Train, recover, relax, repeat. That’s how your body grows.

5. Train Smarter, Not Harder

• What to do: Don’t push through extreme fatigue or pain. Adjust intensity when needed, and don’t be afraid to take a lighter day when your body asks for it.

• Why it matters: Training is a stressor. A good one, yes, but still a stressor. Your body adapts during recovery, not during the actual lift. If you’re constantly hammering yourself into the ground, you’re piling stress on stress, and eventually your body says “nope.” That can look like stalled progress, nagging injuries, hormonal issues, or complete burnout.

  Training smarter doesn’t mean being lazy. It means knowing when to push, when to pull back, and trusting that recovery is part of the plan. Remember: muscles grow, hormones rebalance, and your nervous system resets while you rest, not while you grind.

I had to learn this stuff the hard way. But now, this is literally part of what I coach every single client on: Sleep, stress, and recovery management is baked into my programs.

Want to stop burning out, get stronger, and actually feel good doing it? Start with your sleep and recovery. And if you need help building a routine that actually works for you, inquire below. I’ll help you stop surviving and start thriving.

P.S. If you saw the word “embodiment" and don’t know what it is, and want to learn more, inquire about coaching, and I’ll explain how impactful it is.