I think every night is the most important, it is the single biggest issue I face as a college coach. Sleep is the number 1 recovery aid in my mind. And not 3am – 11am. Go to bed between 10 and midnight and wake up between 6 and 8 and I'll wager your performance improves.
I noticed since taking ZMA I've actually slept more, but I feel groggy. I'll be asleep by 9-9:30 at night, wake up as early as 4am some days and 5:30 on others (so between 7 and 8 hours) and the days I wake up at 4am I'm dreadfully tired still and when I wake up at 5:30 I'm groggy and don't feel into it for the day until I hit the track. Any explanation to this?
FYI – My track performances have improved a lot since increasing my sleep amounts from 5-6 to 7-9 hours a day. 😉