Sleep: A Teen's Secret Weapon for Recovery and Growth

Did you miss our teen mini-clinic on Sleep and Recovery Secrets? If so, here’s one takeaway you don’t want to ignore:

Up to 70% of your body’s daily growth hormone is released during deep sleep—especially in the first half of the night.

Why that matters: Growth hormone is like your body’s natural recovery crew. And when you shortchange your sleep, you’re holding them back from doing their job. This hormone plays a major role in:

• Building muscle and lean mass

• Supporting height and bone growth during puberty

• Helping your body bounce back faster after tough workouts or games

• Reducing body fat and improving strength and metabolism

• Keeping your energy and mood in check—even when life’s stressful

  
  

Want better performance, more gains, and a stronger mindset?

Better sleep is your easiest win. And deep sleep is where the magic happens.

How to Get More Deep Sleep:

• Stick to a regular sleep schedule (yes, even on weekends)→ Helps your body fall into deep sleep faster.

• Turn off screens 30–60 minutes before bed→ Blue light delays melatonin, your body’s natural sleep trigger.

• Keep your room cool, dark, and quiet→ Deep sleep happens best at around 65–68°F.

• Avoid caffeine and heavy snacks late in the day→ These can mess with your ability to get into deep sleep.

• Wind down with something calming→ Stretching, journaling, light reading… whatever helps you chill.

Sleep well. Train smart. Grow stronger. Because your body works hardest while you're asleep... if you let it. And follow us on INSTAGRAM for more great tips that will help you be your best self.