Want to get stronger, recover faster, eat better and be nicer to your coworkers? Weirdly, the answer is your bed.
Why it matters
Most adults need at least 7 hours. Short sleep makes training feel harder, recovery slower and cravings louder. Sleep scientist Matt Walker explains it better than we can:
Try this tonight
- Get outside light in the morning
- Same wake-up time, even on weekends (mostly)
- Caffeine cut-off around noon to 2pm
- Cool, dark room
- Phone out of arm's reach
Want more? Andrew Huberman's Sleep Toolkit episode is a deep dive, and our free Recovery Unlocked guide puts it all in one place.