Sleep • Recovery
Sleep & Recovery for Longevity
Sleep is when repair happens. It supports brain clearance, immune function, hormone balance, tissue repair, and long-term resilience.
This hub helps you improve sleep quality without perfectionism — and build recovery skills that keep you consistent for decades.
If you feel tired, wired, anxious, or inconsistent with habits — sleep and recovery are often the bottleneck. Better sleep doesn’t just make you feel better. It makes nutrition easier, training more effective, and stress more manageable.
How to Use This Hub
- Start with one pillar. Pick Sleep if nights are the issue, or Recovery if consistency is the issue.
- Choose one bottleneck. Circadian rhythm, deep sleep, caffeine timing, or rest days.
- Make changes in layers. One upgrade at a time beats attempting a perfect routine.
- Measure by consistency. Better sleep is the sleep you can maintain.
Sleep & Recovery Pillars
These two pillars anchor the hub. Start with the one that matches what’s limiting you right now.
Sleep for Longevity
Your foundation guide: sleep quality, routine basics, and the biggest levers that improve sleep without overwhelm.
Start here →Recovery & Restoration Blueprint
A simple framework for recovery, rest, and long-term consistency — so training and habits keep compounding for decades.
Read the blueprint →Explore the Sleep & Recovery Clusters
Use these clusters to go straight to your biggest bottleneck right now. Each section includes your current published guides plus a “Coming soon” roadmap.
Circadian Rhythm & Light
Light is the master clock signal. Align timing first — sleep often improves without changing anything else.
Explore →Deep Sleep & Sleep Quality
Improve restorative sleep: depth, continuity, and the habits that support real recovery overnight.
Explore →Caffeine, Stimulants & Sleep Debt
Caffeine is a sleep disruptor disguised as productivity. Set boundaries that protect recovery.
Explore →Recovery Skills & Rest Days
Recovery is a skill. Learn how to rest well, avoid burnout, and stay consistent with training and habits.
Explore →Circadian Rhythm & Light
Circadian rhythm is your body’s timing system. When it’s aligned, sleep becomes easier and hormones stabilise. When it’s disrupted, you can do “everything right” and still feel off.
Published guides
- Morning Light Guide: How Early-Day Sunlight Sets Your Sleep, Hormones, and Longevity
- Caffeine Cut-Off Times (protect your circadian wind-down)
- Deep Sleep Guide (how circadian timing drives restoration)
- Evening Light & Screens: How to Reduce Circadian Disruption (without going extreme
- The Best Bedtime Window: Why Consistent Timing Beats Perfect Routines
- Social Jetlag Explained: Why Weekends Can Wreck Your Sleep
- Shift Work & Longevity: Damage Control Basics
Deep Sleep & Sleep Quality
Deep sleep is where physical repair is most concentrated — but sleep quality is bigger than one stage. The goal is more restorative nights overall.
Published guides
- How to Improve Sleep for Longevity (Simple UK Guide)
- Deep Sleep Guide: Increase Restorative Sleep
- Morning Light Guide (anchor your clock)
- Caffeine Cut-Off Times (protect deep sleep)
Coming soon
- Sleep Efficiency Explained: The Metric That Matters Most
- Wake Ups at Night: Causes and Simple Fixes
- Temperature & Sleep: The Fastest Bedroom Upgrade
- Alcohol and Sleep: Why It Wrecks Recovery Even When You “Sleep”
Caffeine, Stimulants & Sleep Debt
Caffeine doesn’t just delay sleep — it can reduce deep sleep and increase fragmentation in many people. This cluster helps you protect recovery without giving up the ritual.
Published guides
Coming soon
- How Much Caffeine Is “Safe” for Sleep? (Simple UK guide)
- Decaf and Sleep: Does It Still Affect You?
- Caffeine Tolerance: Why It Creeps Up Over Time
- The Afternoon Slump: Better Fixes Than More Coffee
Recovery Skills & Rest Days
Recovery isn’t laziness — it’s adaptation. This cluster helps you rest in a way that makes you stronger, and prevents the slow slide into fatigue, soreness, and inconsistency.
Published guides
- Recovery & Restoration Blueprint
- Restorative Rest Days: Why Recovery Is a Longevity Skill, Not Time Off
Coming soon
- Active Recovery vs Rest: What Actually Works?
- Deload Weeks Explained: The Longevity Approach
- Overtraining Signs: How to Spot Burnout Early
- Sleep vs Training: What to Prioritise When Life Gets Busy
Get Your 7-Day Longevity Kickstart
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