Objective: maximize recovery, stabilize hormones, improve skin, maintain performance

Last heavy meal should be at least 3 hours before sleep

Hard workout sessions should end ≥3 hours before sleep

No caffeine 8-10 hours before sleep. Ideally no coffee after 12 am

Before Sleep

Magnesium glycinate

400 mg elemental magnesium

Pre-Sleep Routine

2–3 Hours Before Sleep

Last heavy meal
Reduce stimulation
Lower room lighting

60–90 Min Before Sleep

Shower

Warm shower
Not extremely hot

After Shower

Basic Hygiene

Brush teeth
Skincare

45–60 Min Before Sleep

Magnesium glycinate

400 mg elemental magnesium

Final 30–60 Min

Allowed:

Audiobook
Calm music
Stretching
Low stimulation content

Avoid:

Work
Competitive games
Arguments
Doomscrolling

In Bed

No scrolling
No clock checking
Bed associated mainly with sleep

Morning

Sunlight exposure within 10–30 min after waking
Strong circadian anchor for sleep quality and daytime alertness

Morning

Sunlight exposure within 10–30 min after waking
Strong circadian anchor
Improves nighttime sleep quality and wakefulness during day

Schedule

Sleep/wake time fixed every day

Target:

Sleep: 22:00–00:00

Wake: 07:00–08:00

No random weekend shifts

If sleep is ruined one night:

Still wake at normal time

Nap

Cortisol rhythm protection

The longer you stay awake → the more adenosine accumulates → the stronger the urge to sleep.

No naps within 8 hours of bedtime
For 23:30 sleep → no nap after 15:00 absolute max.

Duration: 20 minutes max (control with alarm)→ slight pressure reduction
Avoid 60–90 min nap→ major pressure reduction

Bedroom Environment

No scrolling/work/gaming in bed

Completely dark room

Cool temperature

~18–20°C

Quiet

earplugs or white noise if necessary

Bed only for:

sleep

sex

Why the room must be dark?
1. Melatonin suppression
slower sleep onset

lighter deep sleep

reduced REM stability

Darkness Discipline

Full blackout curtains

No LED light, screens or even tiny dots should be visible

If light leak unavoidable → sleep mask

During Sleep

Pajamas aren’t required

Sleeping naked is actually recommended for better body breathability.