Sleep science for people who train
Progress happens while you sleep
Training is the stimulus. Sleep is when your body adapts. These guides explain what the research says about sleep and recovery, and turn it into steps you can use tonight.
Start here
Sleep and recoverySupercompensation explained: how sleep turns hard training into fitnessSupercompensation is the idea that after a training stress your performance first drops, then recovers, and then rises slightly above where it started if you rest enough before the next hard session.MagnesiumMagnesium Glycinate for Sleep: What the Evidence Really ShowsMagnesium glycinate may slightly improve sleep in some adults, especially those with low magnesium intake, but the evidence is weak.MattressesHow to choose a mattress: start medium-firm, then fit it to your bodyTo choose a mattress, start with medium-firm, the firmness best supported by trials and reviews, then go softer if you are light or sleep on your side and firmer if you are heavy or sleep on your back or stomach.Sleep scienceREM vs Deep Sleep: What Each Stage Does and Why Athletes Need BothDeep sleep (N3) is slow-wave sleep concentrated in the first hours of the night and linked to growth hormone release and physical recovery.
A night routine built from the research
Example for a 22:30 bedtime. Shift every step with your own bedtime.
- Same wake time every day
The strongest signal for your body clock. Adjust bedtime, not wake time.
- 10 to 30 minutes of daylight
Morning light moves the clock earlier, so melatonin rises on time tonight.
- Last big caffeine dose
About 9 hours before bed for coffee, 13 for a strong pre-workout.
- Last big meal, no alcohol
Alcohol suppresses REM sleep and raises your overnight heart rate.
- Warm shower, 40 to 42 °C
Heat moves to your skin, your core cools, and you fall asleep sooner.
- Lights low, protein, slow breathing
30 to 40 g of casein on training days, then 10 minutes at about 6 breaths a minute.
- Cool, dark, quiet bedroom
16 to 19 °C (61 to 66 °F). If you are awake after 20 minutes, get up and read in dim light.
Free tools
Sleep calculatorFind bedtimes and wake-up times that line up with roughly 90-minute sleep cycles, with a training mode that aims for more sleep on hard days.Caffeine cutoffWork out the latest time for coffee or pre-workout so caffeine does not cut into your sleep, based on a 2023 meta-analysis of caffeine and sleep.Nap calculatorChoose a power nap or a full-cycle nap and get the right alarm time, plus a check that the nap is not too late for tonight’s sleep.
Topics
Latest guides
MattressesBest mattress for side sleepers: how to choose firmness for your bodyThe best mattress for side sleepers is usually medium to medium-firm, with a top layer soft enough for the shoulder and hip to sink in while the core keeps the spine level.MattressesBest mattress for back pain: medium-firm, fitted to your bodyFor most people with ongoing low back pain, a medium-firm mattress is the best-supported choice.Beds and basesAdjustable bed benefits: what the evidence supports and what it does notAn adjustable bed has the best evidence for night-time reflux, where raising the head of the bed eases symptoms, and for mild positional sleep apnea, where even a 7.5 degree head lift lowered breathing events in small studies.Beds and basesPlatform bed vs box spring: choosing the right bed frame and baseA platform bed has a solid or slatted deck built in, so most foam, latex and hybrid mattresses can sit on it directly.PillowsBest pillow for side sleepers: find the right height for your shouldersThe best pillow for side sleepers is one tall and firm enough to fill the gap between your ear and the mattress, so your head stays in line with your spine.PillowsPillow for Neck Pain: What the Research Says and How to Find Your FitThe best pillow for neck pain keeps your head and neck level with your spine in your usual sleep position.