Sleep
Sleep is the highest-ROI recovery tool. This page is an actionable routine and environment checklist, not vague “sleep more.”
Targets
| Group | Hours | Note |
|---|---|---|
| Adults | 7–9 | Judge by daytime alertness |
| High training load | 7.5–9 | Bias high in muscle-gain phases |
| Short sleep night | Catch up + lower training intensity | Don’t caffeine through a max-effort day |
90-minute wind-down
| Time | Action |
|---|---|
| T−90 | Last caffeinated drink (earlier if sensitive) |
| T−60 | Dim lights; night shift / grayscale on phone |
| T−30 | Shower or warm feet; lay out tomorrow’s gym clothes |
| T−15 | No intense content; optional 5 min breathing |
| T−0 | Fixed bedtime; bed for sleep and sex only |
Environment checklist
- Dark room or eye mask
- Cool (~18–22°C)
- Quiet or white noise; earplugs optional
- Pillow/mattress without chronic neck pain (get checked if persistent)
Training pairing
| Situation | Adjust |
|---|---|
| <6 h sleep | No PR attempts; RPE −1–2 |
| Late session (after ~9 pm) | Shorter workout; still fixed bedtime |
| Early train | Prep night before; optional fast carbs + coffee if tolerated |
warning
Alcohol hurts deep sleep architecture; long-term sleep meds need medical guidance—not covered here.
Minimum tracking (weekly)
- Average bed/wake times
- Subjective sleep quality 1–5
- Cross-check with training performance