Sleep Tracker
Sleep is the foundation of recovery. Log your habits daily to reveal patterns.
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7+ Hour Nights
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Consistency
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Log your habits daily to see sleep trends here.
Sleep Hygiene for Recovery
Sleep deprivation increases craving intensity and reduces impulse control. Protecting your sleep protects your recovery.
Consistent sleep schedule
Go to bed and wake up at the same time every day, even weekends. This anchors your circadian rhythm.
Phone-free bedroom
Blue light suppresses melatonin for up to 3 hours. Charge your phone outside the bedroom.
Cool room temperature
The ideal sleep temperature is 65–68°F (18–20°C). Your body needs to drop its core temperature to sleep.
4-7-8 breathing to fall asleep
Inhale 4s, hold 7s, exhale 8s. Activates the parasympathetic system and quiets a racing mind.
Cut caffeine by 2pm
Caffeine has a half-life of 6 hours. A 3pm coffee still has 50% of its stimulant effect at 9pm.
Sleep data comes from your Habit Tracker logs. Log daily for accurate trends.