Recovery: Training for sleep

Updated: Nov 25




How much do you focus on your recovery and regeneration of your body?


Recovery is the single most neglected phase of anyone's training.

If we just spent more time on recovery, you would be surprised just how much it would improve your performance and reduce the risk of injuries.


Sleep is one of the most critical strategies for recovery; it can wreak havoc on your health & Wellbeing when neglected.

It's challenging I get it as I have years of bad sleep habits I am now trying to break. When I go off-kilter, I certainly pay the price. It's not about getting old at all; that is one statement that upsets me to hear people say about themselves. The age you feel is a byproduct of how you treat your body. I don't feel anywhere near 48!


Do you prepare for sleep? or do you just hit the pillow at the end of the day and not give it a second thought?

There are a few things you can do to make your sleeping experience more enjoyable, it can get complicated for some. I average 7 hours sleep now opposed to 3-4, just by following along and making non-negotiable changes to how I live my life.


This Protocol serves as a series of simple activities to set the body's physiology up for proper sleep. They can be teamed with other strategies, like a cool room, lavender oil etc, but start simple.


The 10-9-3-2-1-0 Sleep Rule:


The 10-9-3-2-1-0 routine can be summarized as follows:


10 - The hours before sleep in which you will not drink caffeine

9 - The hours before bedtime to get around 10-15 mins of the sun on skin and face

3 - The hours before bedtime in which you will not eat or drink anything other than water

2 - The hours before bedtime in which you will not work

(I won't answer calls or messages after 8 pm)

1 - The hours before bedtime in which you will not be exposed to screens

(my phone automatically switches everything off by 9 pm)

0 - The number of times you hit the snooze button

(I'm still working on this one)



Remember YOU get to choose how you live your life.

If you are unhappy YOU get to make the change.

The only thing stopping you is YOU.



Be the change

Be your own Brave



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