Sleep & recovery

Good sleep is built during the day as much as at night. Daylight, gentle activity, and a calm wind-down routine all tell your body when it is time to rest.

Try to keep to similar sleep and wake times, get some natural light in the morning, and ease off tea and coffee in the afternoon. In the last hour before bed, dim the lights, set screens aside, and do something soothing, slow breathing, a few gentle stretches, or quiet music.

If none of that is shifting it, the reason matters more than the rules. Sleep goes wrong in several different ways, and the answer depends on which one is yours: trouble dropping off, waking repeatedly, or sleeping plenty and still waking exhausted. That last one in particular is worth a doctor rather than another remedy.

If your mind is busy, a warm, dark, quiet room and a slow count of your breaths can help you drift off. This is general rest guidance; if sleep is a persistent struggle, it is worth mentioning to your doctor.