At FERUS Sports, we push limits but we also understand that growth doesn’t just happen during training. It happens when you rest, recover and rebuild. Nothing fuels recovery more than quality sleep.
World Champion and sports mentor Marcos Ratinho lives by this principle. Training hard is only half the battle if you’re not sleeping right, you’re not recovering right. if you’re not recovering, you’re not improving.
Why Sleep Matters
When you train, especially in high-intensity sports like Brazilian Jiu Jitsu, Powerlifting or Cross Fit, your body experiences microscopic muscle damage, hormonal stress and nervous system fatigue. Sleep is where the magic happens:
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Muscle Repair: Growth hormone is released during deep sleep, accelerating tissue repair and muscle growth.
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Mental Recovery: Sleep improves memory, decision-making and emotional regulation.
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Immune Boost: Consistent sleep helps your body stay resilient against illness and injury
How Much Sleep Is Enough?
Most athletes need 7–9 hours of quality sleep per night. Consistency is crucial: the same sleep and wake times daily have a bigger impact than irregular, long catch-up sessions.
Pro Tips from sports mentor Marcos
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Create a Routine: Wind down with stretching or breath work 30 minutes before bed.
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Go Dark: Block out light and screens. Melatonin (your sleep hormone) is light-sensitive.
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Eat Wisely at Night: Avoid heavy meals, caffeine or sugary snacks late at night.
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Sleep = Strategy: Treat your sleep like your training, planned, consistent and non-negotiable.
At FERUS, we train smart and we recover smarter. Mentorship with Marcos Ratinho doesn’t just build champions on the mats. It teaches you how to live like a champion off the mats.
Ready to take your performance to the next level?
Join Marcos Ratinho sports mentorship for personalised coaching on how to train, recover and grow like a world champion.