Topics
Sleep and recovery
Fall asleep faster, sleep deeper and wake up restored.
Bedroom set-up, timing, caffeine and alcohol, naps, sleep aids and the recovery habits that shape how the next day feels.
What the minds agree on
Where the experts we follow point the same way.
The experts agree
Adequate sleep duration
Ensure sufficient sleep duration regularly to support mental clarity, brain health, and metabolic function.
The experts agree
Consistent sleep schedule
Maintain a consistent sleep schedule to improve sleep quality, circadian rhythm, and recovery.
The experts agree
Early bedtime
Aim for an early bedtime around 10pm to align with circadian rhythms and enhance deep restorative sleep.
The experts agree
Oura ring
Oura ring offers reliable sleep and recovery insights for gentle self-quantification.
The experts agree
Sleep hygiene
Good sleep hygiene is essential for immune health, energy, and emotional balance.
The experts agree
Circadian alignment
Aligning daily habits with natural circadian rhythms supports metabolism and overall health.
The experts agree
Circadian rhythm
A stable circadian rhythm supports sleep, hormone balance, and metabolic health.
The experts agree
Caffeine reduction/tapering
Tapering caffeine before fasting helps avoid withdrawal and supports steady energy.
The experts agree
Caffeine cycling
Cycling caffeine is strongly supported to help maintain its benefits and reduce dependency.
Also recommended
Most of them recommend these, some with conditions worth reading.
Most recommend it
Cool bedroom temperature
Keep your bedroom cool to support the natural body temperature drop needed for better sleep quality.
Most recommend it
Morning movement for better sleep
Engage in morning movement and light exposure to reinforce circadian rhythms and improve sleep quality.
Most recommend it
Mouth taping
Mouth taping may help some people sleep better by encouraging nasal breathing, but start gently and safely.
Worth exploring
Promising ideas with a smaller group behind them so far.
Where they are split
Credible minds land on different sides. You see both.
What they would skip
The weight of expert opinion leans away from these.
Most would skip it
Alcohol
Our sources steer away from alcohol for sleep support.
Most would skip it
Abstinence from alcohol
Our sources steer away from strict abstinence, focusing instead on mindful reduction for better sleep.
Most would skip it
Caffeine avoidance
Our sources steer away from blanket caffeine avoidance, though some may benefit from limiting it.
Go further
Training guides
- Mobility and flexibilityMovement and recovery
- Warming upMovement and recovery
- Breathing and postureMovement and recovery
- Movement screeningMovement and recovery
- RecoveryMovement and recovery
- Pain and injuryMovement and recovery
Tools and tests
- Symptom explorerDescribe what you notice and get a set of working hypotheses to take to your practitioner.
- Daylight plannerYour town, your wake time, today's daylight: a schedule of light, meals and caffeine for the day.
- Sleep durationA blood marker worth knowing
- Bedroom temperatureA blood marker worth knowing
- Room temperature for sleepA blood marker worth knowing
- Sleep latencyA blood marker worth knowing
Books the minds teach from
- The Circadian CodeSatchin Panda
- Tools of TitansTimothy Ferriss
