Sleep is vital for recovery and hormone balance such as reducing cortisol levels. With out optimal sleep we can say good bye to fat loss and muscle gain..
The 8 hour rule of sleep is just a random number thrown about for how much sleep we need. We actually need 90 minutes to get through a full sleep cycle. That included stages of light and deep sleep which are critical for recovery of an athlete.
You should aim for 5 sleep cycles every 24 hours which totals 7.5 hours a day. This is usually enough for the average person. A high level athlete might add another sleep cycle a day to aid recovery.
These 5 sleep cycles would ideally be taken through the night, although that is not essential. You could have 4 through the night and an extra 90 minute nap in the day if thats more convenient for you.
This totals 35 sleep cycles a week. If you don’t feel better after a week of 35 cycles. Increase to 6 cycles a day. Or if 5 feels too much. Decrease to 4 cycles a day. Everyone is different!