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You can crush nutrition. You can show up 5 days a week. You can still get nowhere if you're sleeping 5 hours a night. Sleep is a lift.
Why sleep matters more for recovery than any supplement: growth hormone, tissue repair, nervous system reset all happen during sleep.
The 7-hour floor: non-negotiable. Not "in bed for 7" — asleep for 7.
3 simple rules:
- Same wake time every day (including weekends)
- No phone in bed (buy an alarm clock)
- Cool, dark room
If 7 hours isn't realistic (kids, shift work): do the best you can. Some nights it'll be 5. Don't quit training over it — but know that's the lever pulling you back the hardest.
When to use a nap: 20–30 min between 1pm–3pm, not after.
Your move
Reply with your bed-by time for the next 30 days.
Assets to add before launch
Video to film
3.5 Sleep short — 5 min coach honest take. Replace before launch.