Forget generic “sleep hygiene” lists. If you train, your evening needs a protocol — the same way your training has one. This is the exact 2-hour wind-down I give coaching clients. It takes one week to feel, and it compounds.
T-minus 10 hours: the caffeine cutoff (morning decision)
The routine starts in the morning: caffeine has a half-life of ~5–6 hours, and a quarter of it is still circulating 10–12 hours later. For a 10 p.m. bedtime, last caffeine lands by noon — earlier if you’re sensitive. Pre-workout counts. This single change outperforms most supplements.
T-minus 2 hours: close the kitchen, start the dim-down
Last substantial meal ~2–3 hours before bed (a small protein-based snack is fine if you’re genuinely hungry — training appetites are real). Dim the house lights / switch to low lamps — light level is a circadian signal, not just ambience. Screens to night mode; better, park the phone outside the bedroom for the last hour.
T-minus 90 minutes: the last session is a downshift
Warm shower or bath — the magic is the drop in core temperature afterward, which drives sleepiness and deep sleep. Light mobility work if you like: 5–10 minutes of easy stretching/foam rolling — the same tools from your training kit, at recovery intensity. Set the room: cool (65–68°F / 18–20°C), dark (blackout or a sleep mask), quiet (earplugs or a fan for consistent sound).
T-minus 60 minutes: the stack (optional, in order)
Magnesium glycinate 200–350 mg elemental. Glycine 3 g (in warm tea or water) and/or L-theanine 100–200 mg if your mind races. Tart cherry on heavy training days. Full rationale in our supplements and magnesium guides — supplements are the last 5%, layered on this protocol, never instead of it.
T-minus 30 minutes: brain offload
Write tomorrow’s top 3 + your training session down — the research on to-do-list journaling before bed is surprisingly strong for falling asleep faster. Lay out training clothes/gear — one less morning decision. Lights out at a consistent time, anchored to a consistent wake time (the wake time is the real anchor — protect it seven days a week for two weeks and bedtime starts taking care of itself).
The morning bookend
Get bright light (ideally sunlight) within an hour of waking, move, and delay caffeine 60–90 minutes if you can. The night routine works because the day is structured to make it inevitable.
Your first week
Don’t install all of it at once. Night 1–2: caffeine cutoff + consistent wake time. Night 3–4: add the dim-down and shower timing. Night 5–7: room setup + the offload. Track your wearable’s deep sleep and readiness — judge the protocol on two weeks of trend, not one night.
Get the One-Page Checklist
Everything above, on one printable page. Drop your email and download The Athlete’s Night Routine Checklist — stick it where you’ll see it at 8 p.m.
— Jason Jenkins, founder of Sleep Strength