Cleaning up your sleep habits means you’ll hit your muscle and performance goals faster and easier, says Lisa MacDonald, a personal trainer who runs the women’s program at Gym Jones in Salt Lake City. She trains an eclectic group of women—stay-at-home moms to competitive athletes—and once they establish a sleep routine, results follow. That’s because adequate sleep triggers testosterone, which builds muscle, while not sleeping enough can spur a release in cortisol, the hormone that breaks down muscle, says Christopher Winter, M.D. who studies the link between fitness and sleep. Here are a few tips for keeping yourself fitter and far from fatigue.
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