Today I set new PR's for both recovery and sleep

Here's what's been working for me:

1. No food 3-4h before bed

2. Dinner is a carb heavy meal, low in fat and moderate in protein (200g carbs, both fruits and starches)

3. No phone 1h before bed

4. Wifi router off at night

5. Room cooled to 70F

6. Sleeping naked without sheets

7. Sleep mask

8. Blackout curtains

9. 15-20min before bed I take 200mg Magnesium Bisglycinate and 1 capsule Gorilla Dreams with some salt in my water

10. I read about 10-15 pages of a book before bed

11. Daily 30min sunlight exposure to optimize circadian rythm

There is more but this is a good list to implement on a very tactical level.