Sleep basics for men

Sleep is where the body repairs and where much of your hormone production happens. Most adults need roughly seven to nine hours. Cut that short for a week and focus, mood, appetite and training all suffer.

The biggest levers are boring: the same wake time every day, daylight in the first hour, no caffeine after lunch, a cool dark room, and the phone outside the bedroom.

Alcohol makes you fall asleep faster but sleep worse. If you snore loudly, stop breathing at night or wake exhausted after a full night, tell a doctor.