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
The Athlete’s Night Routine: A 2-Hour Protocol for Deeper Sleep Read More »
“What’s the best time to go to bed?” is the wrong question. The right question is: what time do you have to wake up — and what does your training demand tomorrow? Build the schedule backwards from those two facts. Step 1: Fix the wake time Your wake time is the anchor because it’s usually
The Best Sleep Schedule for People Who Train (It’s Built Backwards From Your Wake Time) Read More »
What you drink — and when — moves your sleep more than most supplements do. This guide covers both sides: the drinks that genuinely help your night, and the two that quietly wreck it. The helpers Tart cherry juice — the athlete’s pick. A natural source of melatonin precursors, studied in training populations for sleep
What to Drink (and What to Stop Drinking) for Sleep and Gains Read More »
Your wearable gives you a readiness score every morning. Behind that number sits something older than any algorithm: your circadian rhythm — the ~24-hour clock that schedules your hormones, temperature, alertness, and sleep pressure. When the clock is stable, readiness takes care of itself. When it’s drifting, everything feels harder than it should. The clock,
Circadian Rhythm and Readiness: Why Your Wake Time Runs Your Day Read More »