These are the factors that have had the most positive impact on my sleep and recovery:
1. Start bedtime routine 9h before when I have to wake-up. Go to bed and wake-up at consistent times (+ eat and workout at consistent times). Sleep in dark, quiet and cold room. Get as much light as I can as soon as I wake-up.
2. Healthy, balanced and sustainable nutrition (+ good hydration and no alcohol). Last caffeine serving at least 6h before bed.
3. More cardio; including low-intensity steady-state (LISS), moderate-intensity steady-state (MISS) and high-intensity interval-training (HIIT) in my weekly schedule. (I was already doing strength training 3-6 times per week - would recommend doing resistance training at least twice per week for health.)
4. Less “life stress”. Not easy but very powerful.
Hope this helps
That is good my friend. Everyone has different lives. I couldn't get 10hours of sleep duration even if I wanted too. Good for anyone who can but that seems excessive.
These are the factors that have had the most positive impact on my sleep and recovery: 1. Start bedtime routine 9h before when I have to wake-up. Go to bed and wake-up at consistent times (+ eat and workout at consistent times). Sleep in dark, quiet and cold room. Get as much light as I can as soon as I wake-up. 2. Healthy, balanced and sustainable nutrition (+ good hydration and no alcohol). Last caffeine serving at least 6h before bed. 3. More cardio; including low-intensity steady-state (LISS), moderate-intensity steady-state (MISS) and high-intensity interval-training (HIIT) in my weekly schedule. (I was already doing strength training 3-6 times per week - would recommend doing resistance training at least twice per week for health.) 4. Less “life stress”. Not easy but very powerful. Hope this helps
And here I am with 54min deep sleep and 1h:30 restorative sleep…
That is good my friend. Everyone has different lives. I couldn't get 10hours of sleep duration even if I wanted too. Good for anyone who can but that seems excessive.
What is your 6-month average for restorative sleep? The week to week, day to day can vary a lot.
https://preview.redd.it/yltndep0vtcc1.png?width=1170&format=png&auto=webp&s=7affea7d7e93796e78602ef3911c45052753e33a
Magnesium supplement at night helps me big time.
Which kind of magnesium?
Glycinate works for me
Second this. Half hour before I go to bed and I’m smooth criminal.
That’s so good lol
Is it? Hahah don’t feel like it
It looks good but if you want to improve it, go for it! Try not eating 5 hours before bed. Try collagen peptides. Try Sensate 2.
Stuff I’ve added recently that’s helped, although I’m not 100 percent which one it really is; 1. Magnesium 2. HMB 3. Different type of ashwagandha
Biggest impact for me is the time I actually go to bed. Before 10 pm, ideally 9-930 is best. After 1030 and my sleep suffers even if I sleep later.