Practice

Jet-lag protocols

Take melatonin at bedtime in the new time zone, and chase morning light going east.

Recovery · Practice · members

Evening light avoidance

Go warm and dim after dark. The colour matters more than the brightness.

Recovery · Practice · members

Morning bright light

Sit in front of a 10,000-lux box for 30 minutes when you wake up.

Recovery · Practice · members

The light phase-response curve

Get outside within an hour of waking, and keep the house dim after dark.

Recovery · Practice · members

Sleep-drive management

Spend less time in bed, not more.

Recovery · Practice · members

Stimulus control therapy

Out of bed the moment you're not sleeping. Every night.

Recovery · Practice · members

Sleep restriction therapy

Cut your time in bed down to the hours you actually sleep. Ride out three ugly weeks.

Recovery · Practice · members

Cognitive Behavioral Therapy for Insomnia

Book CBT-I before you fill a sleeping-pill script.

Recovery · Practice · members

External nasal dilator strips

Don't buy nasal strips for training. Your mouth is doing the breathing anyway.

Strength · Practice · members

Mouth taping during sleep

Don't tape your mouth shut until a sleep test says you're clear.

Recovery · Practice · members

Nasal-only breathing during exercise

Nose-only on easy days. Open your mouth the moment it gets hard.

Strength · Practice · members

High-resistance inspiratory muscle strength training

Do 30 hard breaths a day, then judge it on your own cuff at six weeks.

Vitality · Practice · members