Sleep is when you grow

Growth hormone peaks during deep sleep. Cut your sleep short and you cut your recovery short, no matter how good your program is.

Build a wind-down routine

Dim the lights an hour before bed, keep screens out of the bedroom and aim for the same bedtime every night — weekends included.

Watch the caffeine

Caffeine has a half-life of around six hours. Keep your last coffee or pre-workout before 2pm if you train in the evening.