Frameworks · Body · 132

Sleep your own number

Not a generic 7–9. Yours.

SWe reviewed the research on it.Sleep and recovery

How to use it

Over two calm weeks, with no alarm on free days, note the duration at which you wake up rested. That's your number. Teens stay at 8 hours or more. Protect it before competitions and travel.

How sure we are

S Evidence: strong. Large trials or many studies, pointing the same way.

Sources

Walsh et al. 2021 (expert consensus on athlete sleep).

Not medical, legal or financial advice.

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More body frameworks

128 PTrain with people, not just near themAt least one session a week together. Linked to longer lives.177 SCaffeine: capped, early, saved for the day that countsMy pre-workout is eight hours of sleep.84 SPSame time every nightFix the wake time. Everything else follows it.187 SPLight in the morning, dark at nightTeen clocks drift late. It's biology, not laziness.69 PEight is the floor for teen athletesFor teen athletes, 8 hours is the minimum, not the goal.18 PSSleep is trainingThe cheapest performance drug there is: more sleep.