Definition
The full breakdown. What it is, why it matters, how to use it.
Sleep hygiene is the set of practices that optimize sleep quality and duration: consistent bedtime/wake time, a cool dark room (65–68°F), no screens 1 hour before bed, limiting caffeine after 2 PM, and avoiding large meals within 2 hours of sleep. For lifters, 7–9 hours is non-negotiable — that's when growth hormone peaks and tissue repair happens.
Q & A
Real Questions
Question 01
Can I build muscle on 6 hours of sleep?
Not optimally. Sleep under 7 hours reduces testosterone, raises cortisol, and impairs recovery — all of which slow muscle growth and fat loss.
Question 02
What's the best sleep supplement?
Magnesium glycinate (200–400mg), glycine (3g), and limiting blue light are more effective than most sleep pills.
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