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The Sleep & Recovery Sheet
Your body rebuilds while you rest. One quiet, repeatable week of wind-down habits and recovery that keeps pace with your training — so you wake up ready, not worn out.
Welcome. I'm Harland. You don't need a 5am start or a cupboard of supplements to recover well. You need one quiet, repeatable week. Wind down with intent, keep a steady rhythm, and let your body actually rebuild. Do that, and you'll feel the difference by Sunday. Tick the box each night — that's the whole system.
Week of: (write the date, then start Monday)
Wind down
- Same bedtime and wake time, even at weekends — rhythm beats willpower
- Screens off 30–60 min before bed; dim the lights
- A calm wind-down: stretch, read, or sit quietly
- No caffeine after mid-afternoon (NHS guidance)
Rhythm
- 7–9 hours in bed (NHS)
- Morning light within an hour of waking — it sets the clock
- One easy walk after a meal — aids rest and steady energy
- Notice what helps; keep the habits that work for you
Recover
- Training is the ask; sleep is the answer
- One full rest day a week — walking only
- Protein through the day feeds repair (≈1.2 g/kg)
- Quiet the mind: breathing or gratitude before sleep
| Day | Today's move | Daylight / rhythm | Wind down tonight | Done |
|---|---|---|---|---|
| Mon | 20-min walk | Morning light within an hour of waking | Screens off 60 min before bed | |
| Tue | Strength A — sit-to-stand, wall press-up (2×8) | Steady wake time | Warm bath or stretch, aim 7h+ | |
| Wed | 25-min brisk walk | Walk after a meal | Phone out of the bedroom | |
| Thu | Easy floor mobility — hips, spine, ankles (8 min) | Morning light | Breathing or gratitude before sleep | |
| Fri | Strength B — step-ups, band row (2×8) | Keep caffeine to the morning | Earlier to bed than usual | |
| Sat | Longer walk, 45–60 min outdoors | Get outside midday | One true rest from training | |
| Sun | Full rest or a gentle stroll only | Same wake time tomorrow | Sleep hygiene review — what worked? |
A few honest notes
- Rhythm beats willpower — a fixed wake time anchors the whole system.
- Morning light is free and powerful; step outside within an hour of waking.
- A walk after a meal aids rest and steadier energy — no gym required.
Before you start
- This is educational, not medical advice.
- If you have a sleep disorder or take medication, talk to your GP.
- Miss a night? Don't compensate. Just take the next one. Consistency, not perfection.
Educational purposes only. Not medical advice. The protein figure (~1.2 g/kg) sits above the SACN adult Reference Nutrient Intake of 0.75 g/kg because preserving muscle gets harder with age; if you have kidney concerns, confirm an appropriate target with your GP or a registered dietitian. NHS physical-activity and sleep guidelines are referenced for general guidance only.
Keep the Starter Sheet — and the next step
Drop your email and it's yours to print. I'll also send the occasional calm, useful note — never noise.
Educational purposes only. Not medical advice. Consult a physician before starting any new programme.