The best performers in the world, the ones who actually dominate their fields, don’t run on five hours of sleep. They prioritize recovery like their careers depend on it – because they do. LeBron James? 8–10 hours of sleep per night, plus naps. Roger Federer? 10–12 hours in his peak. Tom Brady had a sleep schedule so strict he could rival Bryan Johnson (just kidding).

These guys don’t just train harder; they recover smarter.

Sleep isn’t passive; it’s the most powerful performance enhancer money can’t buy. Growth hormone is released, muscles repair, cognitive function sharpens. Meanwhile, sleep deprivation torches reaction time, impairs decision-making, and cranks up cortisol levels, making you weaker, slower, and dumber. Ever wonder why athletes like Usain Bolt would nap between races at the Olympics? Because he understood that peak performance isn’t just about going full throttle – it’s about knowing when to hit the brakes.

Sleep deprivation mimics the cognitive impairment of being legally drunk. Imagine LeBron James stumbling onto the court at game time in that state. That’s you in your 8 AM meeting after another night of sacrificing sleep for “productivity”. Want an edge? You don’t need to be an athlete, but start treating sleep like your most valuable asset, as they athletes do.

Set a bedtime like it’s a revenue target. Get off your phone. Make your bedroom a cave: cold, dark, and free of distractions. Because the real flex isn’t burning the midnight oil; it’s showing up every morning with the focus, energy, and endurance to actually win.

João Pedro Neto

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*Esta rubrica resulta de uma parceria com a empresa PRIME HUMAN PERFORMANCE e visa ajudar os nossos clientes a atingirem níveis superiores de saúde, desempenho e sucesso.