Your Sleep
Your Schedule
Your Habits
Your Experience
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Your Sleep Analysis
Sleep Score
Solid Recovery
95/100
Time in Bed
8h 0m
Actual Sleep
7h 45m
Sleep Cycles (~90 min each)
5.2 cycles
5-6 complete cycles is optimal for recovery
Optimal wake times (end of sleep cycle)
Waking between cycles feels easier
What Bad Sleep Does to Your Training
One bad night affects everything. A week of bad sleep can undo months of progress.
Muscle Recovery
HighGrowth hormone is released during deep sleep. Less deep sleep = slower repair, more soreness, higher injury risk.
Strength
HighSleep-deprived lifters show 10-20% reduction in maximal strength. Bodyweight exercises feel harder because they are.
Cardio
MediumVO2 max drops. Time to exhaustion decreases. Your heart works harder for the same output.
Fat Storage
HighOne week of 5-hour nights increases cortisol by 50%. Your body stores fat even in a calorie deficit.
Motivation
HighSleep deprivation hits the prefrontal cortex first — that's your discipline. The gym skip isn't laziness, it's neuroscience.
Appetite
MediumGhrelin (hunger) rises, leptin (fullness) drops. You eat more, crave worse food, and your willpower is already shot.
Your workout is only as good as last night's sleep.
Recovery-friendly workoutsA Realistic Plan — Not "Just Go to Bed Earlier"
Sleep isn't about willpower. It's about systems.
The Audit
Week 1
Track your actual sleep and wake times for 7 days. Not what you think — what actually happens. Note screen use before bed, caffeine timing, alcohol, how you feel on waking.
Tip: Use the calculator above each night. Most people don't realise how little quality sleep they're getting.
The Environment
Week 2-3
Fix the room: as dark as possible, as cool as possible (16-19°C ideal). Phone out of the bedroom or face-down on silent. Consistent wake time — even weekends.
Tip: This is the single most powerful change. Same wake time every day resets your internal clock.
The Wind-Down
Week 4-5
Build a 30-minute pre-sleep routine: screens off, low lighting, calm activity. Breathing exercises, no caffeine after midday, stop alcohol 3+ hours before bed.
Tip: Train your brain that these signals mean sleep is coming. Consistency is everything.
The Optimisation
Week 6+
Wake time aligned to sleep cycles (use the calculator). Morning sunlight within 30 minutes of waking. Track improvements: workout performance, mood, recovery time.
Tip: Sleep becomes a competitive advantage, not an afterthought.
Medical Note: If you experience persistent insomnia, sleep apnoea symptoms (loud snoring, gasping), or restless legs, speak to your GP. These are medical conditions that need proper assessment.
Quick Wins
Consistent wake time beats consistent bedtime. Set one alarm, even on days off.
Your phone is the single biggest sleep thief in your bedroom. It's not willpower — it's design.
Cold room, warm duvet. 17°C is the sweet spot.
Can't sleep after 20 minutes? Get up, do something boring in dim light, go back when drowsy.
Breathing for Better Sleep
4-7-8 breathing and box breathing activate your parasympathetic nervous system — the "rest and digest" mode your body needs before sleep.
Try our breathing exercisesThese habits affect your sleep too: