Quality sleep is essential for muscle recovery, hormone balance, fat metabolism, and mental sharpness. This assessment will help you evaluate how restorative your sleep is and what steps you can take to improve it for better fitness outcomes.

Is My Sleep Powering My Fitness?

Never/Rarely

Occasionally

Sometimes

Often

Always

Do you fall asleep within 20 minutes of going to bed?  

Do you wake up feeling refreshed and energized?

Do you get 7–9 hours of sleep most nights?

Do you wake up less than twice during the night?

Do you avoid using electronic devices at least 30 minutes before bed?

Do you wake up naturally without an alarm (or before it rings)?

Do you experience minimal muscle soreness or fatigue upon waking?

Do you avoid heavy meals and caffeine 2–3 hours before bedtime?

Do you maintain a consistent sleep schedule, even on weekends?

Do you practice relaxation techniques (deep breathing, meditation) before bed?

Do you feel mentally clear and focused during your workouts?

Do you rarely experience late-night racing thoughts or anxiety that delay sleep?

Do you avoid alcohol or limit it before bedtime?

Do you notice steady energy levels throughout the day without frequent naps?

Do you have a cool, dark, and quiet sleeping environment?

Critical – take action immediately to avoid health setbacks.

POOR

Poor – sleep is affecting your performance and recovery.

BELOW AVERAGE

Fair – small adjustments can significantly improve your recovery.

MODERATE

Excellent restorative sleep – strong recovery support for fitness.

GOOD

Is My Sleep Powering My Fitness?

Brilliantly

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