Sleep is a training variable, not a wellness topic

If your sleep drops below 6 hours twice in a week, your training response drops with it. We've measured this in our own client data for three years. It's not opinion.

The three things that actually move the needle

• A hard caffeine cutoff at 2pm.
• Screens out of the bedroom — not dimmed, out.
• A 20-minute wind-down that starts at the same time, every night.