Sleep Hygiene
Habits and practices that promote consistent, quality sleep.
Updated
Sleep hygiene encompasses the behaviors and environment conducive to good sleep: consistent schedule, dark and cool room, limiting screens before bed, avoiding caffeine late in the day, and having a wind-down routine. Poor sleep impairs recovery, hormone production, and training adaptations.
Examples
- Consistent bed and wake times
- Dark, cool bedroom
- No screens 1 hour before bed
Stretching and mobility exercises
Put this into practice with exercises from the library.
Iliotibial Tract-SMR
Stretching · Foam Roll
Inchworm
Stretching · Bodyweight
Intermediate Groin Stretch
Stretching · Other
Intermediate Hip Flexor and Quad Stretch
Stretching · Other
Iron Crosses (stretch)
Stretching · None
Knee Across The Body
Stretching · None
Knee Circles
Stretching · Bodyweight
Kneeling Forearm Stretch
Stretching · None
Common questions
What is Sleep Hygiene?
Habits and practices that promote consistent, quality sleep. Sleep hygiene encompasses the behaviors and environment conducive to good sleep: consistent schedule, dark and cool room, limiting screens before bed, avoiding caffeine late in the day, and having a wind-down routine.
What exercises train the Sleep Hygiene?
Good options include Iliotibial Tract-SMR, Inchworm, Intermediate Groin Stretch, Intermediate Hip Flexor and Quad Stretch, Iron Crosses (stretch). Each links to a step-by-step guide with demonstration images.
What are examples of Sleep Hygiene?
Consistent bed and wake times; Dark, cool bedroom; No screens 1 hour before bed.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus