13 Sleep Upgrades That Actually Work

Common questions

How much sleep do I actually need if I train hard?

<p>The general adult target is seven to nine hours. People training four or more hard sessions a week usually sit at the upper end of that range, because adaptation happens during sleep rather than during the workout.</p>

Does training late at night ruin sleep?

<p>For some people, yes. Very high intensity close to bedtime can leave you wired past midnight. If that sounds like you, move the hard sessions earlier and keep evenings for skill work, Zone 2, or mobility.</p>

What is the 10-3-2-1-0 sleep countdown?

<p>No caffeine 10 hours before bed, no big meal 3 hours before, no work 2 hours before, no screens 1 hour before, and zero snooze hits in the morning. Start with the one number you are furthest from rather than all five at once.</p>

Is magnesium worth taking for sleep?

<p>Food first: leafy greens, nuts, seeds, dark chocolate. If you supplement, magnesium glycinate around 90 minutes before bed is the version most of our members tolerate well. Check with your physician if you take medication.</p>

Where should I start if I only change one thing?

<p>Get outside within 30 minutes of waking. Morning light anchors the whole cycle and it costs nothing.</p>