Sleep is the recovery multiplier. Better sleep makes hard days feel manageable and keeps your technique sharp. Treat it like training.

Daytime anchors

  • Light exposure within 60 minutes of waking
  • Caffeine cutoff 8–10 hours before bedtime
  • Consistent training window; avoid late‑night thrash sessions

Evening routine (30–60 minutes)

  • Dim lights; screens off
  • Gentle stretch or read; hot shower can help you cool
  • Bedroom: dark, cool, quiet; fan or white noise if needed

Sleep quantity and quality

  • Aim for 8–9 hours during peak blocks
  • Track consistency before fancy scores
  • If you wake, breathe slowly and avoid screens

Naps and travel

  • Power naps 20–30 minutes; avoid long naps late afternoon
  • Jet lag: anchor to light, hydrate, and use short shakeouts

Red flags

  • 3+ days of poor sleep plus performance drop → reduce load and focus on anchors

Bottom line Protect sleep like a key workout. The best recovery tool remains free.