Sleep

Main Takeaway

Goal: Consistent 7–9+ hours of sleep per night

Why This Matters

Sleep isn’t just about feeling rested — it’s one of the most powerful tools for healing, energy, and long-term health. During quality sleep, your body repairs tissues, balances hormones, resets your nervous system, and recharges your brain.

Consistently getting 7 to 9+ hours of restful sleep per night can:

• Improve energy and focus
• Reduce aches, inflammation, and illness
• Support metabolism, weight regulation, and recovery
• Lower stress and boost mood
• Help prevent injury and chronic disease

Whether you’re recovering from an injury, managing stress, or trying to stay active and healthy, improving your sleep is foundational.

Recommended Action Steps

1. Set a Consistent Sleep Schedule

Go to bed and wake up at the same time every day — yes, even on weekends.
Why: It helps regulate your internal body clock, making it easier to fall asleep and stay asleep.
Goal: Aim for 7–9+ hours of sleep nightly.

2. Power Down Before Bed

Turn off screens 30–60 minutes before bedtime.
Why: Blue light from phones, TVs, and tablets can delay melatonin — the hormone that helps you fall asleep.
Tip: Try reading, stretching, journaling, or deep breathing instead of scrolling.

3. Create a Sleep-Friendly Environment

Make your bedroom calm, cool, and dark.
Why: Light, noise, and temperature can all interfere with sleep quality.
Tips:

• Use blackout curtains or an eye mask
• Try white noise or a fan
• Reserve your bed for sleep (not phones or TV)

4. Be Mindful of Food and Drink

Avoid caffeine after early afternoon and limit alcohol or large meals close to bedtime.
Why: Digestive activity, stimulants, and alcohol can all disrupt deep sleep.
Bonus: Stay hydrated during the day — but reduce water intake 1–2 hours before bed to avoid nighttime wake-ups. A small snack like a banana, almonds, or a magnesium-rich tea can support sleep.

5. Build a Calming Wind-Down Routine

Start winding down 30–60 minutes before bed.
Why: Signals your body and brain that it’s time to slow down.
Ideas:

• Gentle yoga or stretching
• Warm shower or bath
• Breathing exercises
• Gratitude journaling or calming music

Next Step:

Implement these strategies over the next 7 days. Consistent improvements in sleep habits will lead to better recovery, stronger performance, and reduced injury risk.