You do the work in the gym, but your adaptations stick during sleep. Use this checklist to tidy up your nighttime routine and daytime recovery so measurements reflect the progress you expect.
Evening wind-down (60 minutes before bed)
| Action | Why it matters |
|---|---|
| Swap to warm lighting or use a lamp below eye level | Lowers blue light exposure and nudges melatonin production |
| Set a “closing ritual” timer | Signals your brain that email/social apps are done |
| Protein + carb snack (if dinner was >4 hours ago) | Supports overnight muscle repair and blood sugar stability |
| 5-minute mobility flow or legs-up-the-wall | Downshifts the nervous system; shows up as steadier morning waist measurements |
Bedroom setup audit
- Keep temperature between 18–21 °C (64–70 °F). Cooler rooms improve deep sleep ratios.
- Use blackout curtains or an eye mask; even streetlights can raise resting heart rate.
- White noise or a fan can mask traffic/neighbor noise without being disruptive.
- Store phones on a dresser instead of the bedside table to avoid late scrolls.
Morning bookends
- Get 3–5 minutes of outdoor light within 30 minutes of waking to anchor your circadian rhythm.
- Drink 400 ml of water before caffeine to offset overnight dehydration.
- Log sleep quality (1–5) alongside your BodyTypeCalc measurement wizard notes to catch patterns.
Daytime micro-breaks
| Break | Duration | Cue |
|---|---|---|
| Post-lunch walk | 8–10 min | Calendar reminder titled “walk off lunch” |
| Stretch & sip | 2 min | Every time you refill water |
| Box breathing | 90 sec | Before tough meetings or lifting sessions |
Weekend recovery swaps
- Replace one high-intensity session with low-impact cardio or mobility when sleep debt builds.
- Batch-cook dinners to cut evening stress and create consistent meal timing.
- Schedule social plans earlier in the evening so you can still hit your sleep window.
Troubleshooting signals
- Waking up between 2–4 a.m.? Add a complex carb to dinner or move caffeine cutoff 1–2 hours earlier.
- Morning stiffness in hips/waist? Increase hydration and extend your mobility flow.
- BodyTypeCalc measurements fluctuate widely week to week? Audit sleep for consistency before adjusting training or calories.
Next steps
See recovery reflected in metrics
Compare sleep notes with the maintenance calculator and body-fat estimator so you know when to tweak workload or nutrition.
Maintenance calories
Use the Mifflin-St Jeor equation with lifestyle multipliers to plan nutrition phases.
Explore resourceBody fat estimator
Track composition changes using the US Navy circumference method and optional three-site caliper inputs.
Explore resourceRecovery is maintenance for your progress engine. Dial in these quick fixes, then revisit monthly to make sure your sleep supports the work you’re putting in elsewhere.