Shah Rukh Khan’s adjusted sleep routine offers an important lesson for fitness enthusiasts: building muscle and stamina requires giving your body adequate rest.
The Bollywood superstar, celebrated for both his performances and dramatic physical transformations, has made a significant change to his daily schedule. Khan revealed he now aims for 5-6 hours of sleep nightly, up from his previous four hours, to support his demanding workout regimen and ensure proper muscle recovery.
Why the extra sleep matters
Speaking at a Dubai event for Shahrukhz By Danube in early December, Khan explained his reasoning: “I sleep 5-6 hours. Four hours, if I am working. But now, I try to sleep five hours when I am working out and all, to make sure my muscles build up.”
The actor acknowledged that his tireless dedication sometimes pushes him beyond physical limits. “I also try to work hard, but kabhi-kabhi jism thak jata hai, lekin dil nahi thakta (Sometimes the body gets tired, but the heart never does),” he shared. “Sometimes I am very tired, so I go back on the sets and work, because the heart doesn’t get tired, even if the body does. And I guess that just keeps me going on and on.”
The medical perspective on sleep and fitness
Khan’s decision to prioritize sleep reflects established medical guidance on recovery and performance. Even those who follow proper stretching routines and nutrition plans can find their progress stalled by insufficient sleep.
Dr. Venkatesh Movva, a regenerative medicine specialist at RegenOrthoSport in Hyderabad, emphasized the vital role of rest in fitness. “Recovering from a workout is just as important as training itself. Without proper recovery, muscles stay fatigued, increasing the risk of injury and limiting performance gains,” he explained.
The specialist noted that exercise naturally creates micro-tears in muscles, which need proper recovery time to rebuild stronger. Inadequate rest can trigger excessive inflammation, stiffness, and potentially chronic injuries.
Sleep as the body’s repair system
While post-workout nutrition helps replenish energy stores, Dr. Movva pointed out that the body’s most powerful repair work happens during sleep: “The most effective muscle repair happens during deep sleep. Growth hormone, essential for tissue regeneration, is released at night, making 7–9 hours of quality sleep crucial for recovery.”
Khan’s shift toward longer sleep periods highlights a growing recognition that rest isn’t optional—it’s essential for anyone pursuing sustainable fitness results. His experience serves as a valuable reminder: achieving your fitness objectives starts with allowing your body the recovery time it needs.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
