Reigning Natural Olympia Bikini Divas champ Kayla Rowling explains why and how she’s focusing on sleep for the 2022 Natural Olympia prep.
Sleep is essential to your health and plays a significant role in building muscle and losing body fat. The problem is that many Americans suffer from poor sleep. Professional Natural Bodybuilding Association (PNBA) athlete Kayla Rowling realizes the power of sleep, so she’s purely focusing on sleep––keeping her nutrition and training the same––during her contest prep for Natural Olympia.
Kayla Rowling is 2x Natural Olympia champion, including 2021 Natural Olympia. Rowling also has a multi-media contract with Generation Iron, Iron Man Magazine, and the INBA PNBA. After contacting Rowling, she informed us that she’d started her prep for the 2022 Natural Olympia and told us how she’s improving her sleep. Rowling stated:
“The main thing I am changing this prep is my sleep. My food/workouts will remain the same as my other two preps this year. However, I am focusing for the next several weeks, ensuring I get 7 hours of sleep each night.
In previous preps, with my rigorous schedule, I would average 4-6 hours during the week, trying to make up for sleep on the weekends. It took a toll on me and has prevented me from reaching my fullest, healthiest, and happiest potential.
Going to bed earlier and getting up earlier has improved my cognitive brain function, my workouts, as well as my recovery and overall sense of well-being.”
Below is a clip of Kayla Rowling performing back squats.
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The Power of Sleep
Kayla Rowling was only averaging 4-6 hours of sleep in previous preps, so she’s prioritizing getting 7 hours of sleep each night. She knows the importance sleep has on her health and fitness. And she’s hopeful it will help her move the needle forward with her physique.
Rowling informed us of a book she recommends to anyone with sleep issues: Why We Sleep by Matthew Walker. Rowling also noted an episode from Joe Rogan’s podcast with the author.
According to Rowling:
“More than a third of American adults are not getting enough sleep regularly, according to a new study in the Centers for Disease Control and Prevention’s (CDC) Morbidity and Mortality Weekly Report.
In America, 70% of adults report having insufficient sleep at least one night a month, and 11% say inadequate sleep every night. Sleep-related problems affect 50 to 70 million Americans of all ages and socioeconomic classes.”
How to Improve Your Sleep
A healthy diet and proper exercise regimen is a surefire way to improve sleep. Make sure you’re doing a mix of strength training and cardio but don’t have too strict a diet or overtrain. Because eating too low of calories and overtraining can negatively affect your sleep. Matthew Walker mentioned 12 tips in his book you can implement to improve your sleep.
Matthew Walker’s 12 Tips
- Stick to a sleep schedule
- Don’t exercise too late
- Avoid caffeine and nicotine
- Don’t have alcoholic drinks before bed
- Avoid large meals and beverages late at night
- Avoid medicines that delay or disrupt your sleep (where possible)
- Don’t nap after 3 pm
- Relax before bed
- Take a hot bath before bed
- Sleep in a dark, cool, gadget-free bedroom
- Get the proper sunlight exposure
- Don’t stay in bed if you can’t sleep
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