Sleep & Recovery
Behavior first (always)
- Wake at the same time daily. Anchor the rhythm. Bedtime drifts later when wake time isn’t fixed.
- Morning sunlight in the eyes for 5–15 minutes within 60 min of waking.
- No caffeine after 14:00. Half-life is 5–6 hours; a 16:00 coffee is still in the system at 22:00.
- Cool, dark bedroom. 18–20°C. Blackout curtains. AC running.
- No screens in bed. Or at least use night mode 90 min before bed.
- Alcohol kills deep sleep even when it knocks you out faster.
Available supplement support
| Supplement | Dose | Why |
|---|---|---|
| Electrolytes | 1 sachet during the day, especially after hard training | Mineral balance (some blends include magnesium); helps prevent cramps that can wake you up. |
| Whey protein (slow-digesting blend if available) | 25–40 g | Pre-bed feeding can support overnight recovery, particularly after hard training. |
For different sleep problems
Can’t fall asleep: wake time anchor + morning sunlight + no late caffeine.
Wakes up at 3 AM: often a cortisol/stress pattern — bloodwork conversation with a doctor.
Mind racing: screen curfew + wind-down routine + alcohol cut.
Body sore won’t settle: hydrate with electrolytes, recovery work, deload week.
Jet lag / shift work: low-dose melatonin (timing matters more than dose) — conversation with a pharmacist or doctor.