Sleep Is Training Too
7+ hours and 3 basics for better recovery
The target
- Adults are recommended at least 7 hours of sleep per night
- This comes from a joint sleep medicine consensus statement
- Less than 7 hours regularly is linked to worse recovery, mood and focus
- More isn't always better either, most adults do best around 7-9 hours
3 basics that actually move the needle
- Same wake-up time every day, even weekends, this anchors your body clock
- Keep your bedroom cool, quiet and dark
- Phone charging outside the bedroom, or at least out of arm's reach
- Morning daylight helps set your body clock for that same night
A simple wind-down
- Dim the lights for the last 30-60 minutes before bed
- Cut caffeine at least 8 hours before bedtime
- Avoid a heavy meal or intense workout right before bed
- Can't sleep? Get out of bed, do something calm, go back when you feel sleepy
Good to know
- Consistency beats perfection. One late night won't hurt you, a chronically shifting schedule will.
Sources
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