Definition
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.
Real questions
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.
What's the best sleep supplement?
Magnesium glycinate (200–400mg), glycine (3g), and limiting blue light are more effective than most sleep pills.
Stack with
Put it to work
Coach Foster builds your program around sleep hygiene and the rest of the fundamentals, shaped to your body and your week.