Sleep for Recovery

Why sleep supercharges recovery

Good sleep improves mood, attention, and impulse control—core skills for staying on plan. When you sleep better, cravings tend to feel less urgent, decisions feel easier, and your “next rep” is more likely to happen. You don’t need perfection; you need a few levers that move your nights in the right direction consistently.

Light timing: anchor your body clock

Morning light (advance your clock)

• Get outdoor light soon after waking (even on cloudy days). Natural daylight helps anchor your circadian rhythm.
• Add gentle movement (walk, stretch) to boost alertness without jitter.

Evening light (don’t delay your clock)

• Dim overheads and screens 60–90 minutes before bed; use warm “night mode.”
• Keep bedrooms dark (blackout curtains or a sleep mask). If you must use a device, lower brightness and keep it farther from your eyes.

Movement & timing

• Daily exercise is linked with deeper, more continuous sleep.
• Finish intense sessions at least a few hours before bed; easy mobility or a walk is fine in the evening.

Heat & cold (when to use them)

• Warm up before bed: A warm shower/bath—or sauna if you use one—1–2 hours pre-bed can help you fall asleep faster by aiding the body’s natural cool-down.
• Cold for alertness: If you use cold exposure, keep it earlier in the day so it doesn’t spike arousal close to bedtime.

Food, caffeine, alcohol

• Caffeine: Cut it 8–10 hours before bed (earlier if sensitive).
• Alcohol: It may make you sleepy but fragments sleep and reduces REM. Your morning will feel worse.
• Evening eating: Lighter dinners and steady daytime meals help; avoid heavy, late food if sleep is tricky.

A simple daily protocol

Morning

• Outdoor light within the first hour of waking; 5–10+ minutes works for most days outside.
• Short walk or mobility; hydrate.

Midday / Afternoon

• Movement session (any level). Get brief daylight if you can.
• Caffeine cut-off 8–10 hours before your target bedtime.

Evening

• Warm shower/bath 1–2 hours before bed; dim lights afterwards.
• Devices down or in warm “night mode”; light snack if hungry; consistent bedtime.

FAQs

How dark and cool should my room be?

Think “cave”: cool, dark, quiet. Many people sleep best around 60–67°F (15–19°C). White noise can help if your environment is loud.

Can I “catch up” on weekends?

Try to keep wake/bed times within ~1 hour. Oversleeping can shift your clock and make Sunday night harder.

What if I wake up at 3 a.m.?

Keep the room dark, avoid phones. Slow breath, brief body scan, or get up for a few minutes in low light and return to bed when sleepy.

Note: This page is educational and not medical advice. If you have a medical condition (e.g., sleep apnea, cardiovascular disease), talk with a licensed professional before starting new protocols.