Sleep · Section 7 of 8
Where to start
Key idea
“The target is not a flawless routine. It is a repeatable pattern that still works on imperfect, busy weeks.”
Start here: protect a consistent sleep window and reduce late-night light and stimulation.
Build on it: improve bedroom conditions, morning light exposure, and recovery routines.
Optimise: use data and experimentation to refine timing, workload, and supplementation where appropriate.