Sleep Hygiene

What is sleep hygiene?

Sleep hygiene is the set of behaviors and environment choices that improve sleep quality and consistency. Good hygiene supports recovery, mood, and training progress alongside total sleep duration.

How does it work?

Consistent routines strengthen circadian rhythm, making sleep onset faster and sleep cycles more regular. Light, temperature, and noise cues shape melatonin release and arousal levels. Good sleep hygiene reduces sleep latency and fragmentation, boosting recovery from Volume and Intensity training and stabilizing appetite and motivation.

Practical application

Set fixed bed and wake times, even on weekends. Dim lights and screens 60 minutes before bed; use blue-light filters if needed. Keep the bedroom cool (about 18-20°C/64-68°F), dark (mask/blackout curtains), and quiet (earplugs/white noise). Finish heavy meals and hard training at least 2-3 hours before bed. Stop caffeine 6-8 hours pre-sleep, and limit alcohol, which fragments sleep. A brief wind-down (stretch, reading, breathing) signals the body to shift states. Get morning daylight for 5-15 minutes soon after waking to anchor circadian rhythm, and consider a short walk after dinner to aid digestion before wind-down. If you wake at night, keep lights low, avoid screens, and return to bed after a short calm pause; consistent routines matter more than chasing perfection on any single night.

• RoutineFixed bed/wake times; wind-down for 20-60 min with low light and screens off.
• EnvironmentCool (18-20°C), dark room; earplugs or white noise if needed.
• StimulantsStop caffeine 6-8 hours pre-bed; keep heavy meals/alcohol away from bedtime.

Common mistakes

• Inconsistent schedules that reset circadian rhythm every weekend.
• Heavy screen use or bright light late, delaying melatonin release.
• Relying on caffeine and alcohol to manage energy and relaxation, harming sleep quality.