Sleep & recovery
Sleep is the cheapest intervention in longevity medicine and the most commonly skipped. It is also the one that quietly decides whether the rest of your plan works: training adaptation, appetite regulation, glucose handling and mood all run through it.
Poor sleep is usually a symptom, and it is usually treated as a habit.
Advice about screens and caffeine assumes the problem is discipline. Often it is not. Untreated sleep apnoea, a thyroid issue, chronic pain, medication timing, anxiety, shift patterns and alcohol all produce the same complaint — and each needs a different answer. Guessing at the answer costs years of bad nights, and the cost compounds through every other system.
In order, start to finish.
Establish what is actually happening
Structured sleep history, and where it is warranted, referral for a proper sleep study rather than a wearable's opinion. Consumer devices are useful for trend, unreliable for diagnosis.
Treat the cause
If it is apnoea, it goes to a sleep specialist. If it is pain, anxiety or a medication schedule, it goes to the practitioner who handles that. Sleep hygiene advice is the last step, not the first.
Rebuild the routine
Timing, light exposure, training placement, caffeine and alcohol windows — built around your actual schedule, including the parts of it you cannot change.
Track recovery, not just sleep
Resting heart rate, morning readiness and training tolerance, watched alongside sleep, so we can tell recovery from rest.
What you leave with.
- A real answer about what is disrupting your sleep
- Referral to the right specialist where a condition is found
- A routine built around your schedule rather than an ideal one
- Recovery tracked well enough to adjust training against it
- Sleep specialists
- Longevity physicians
- Clinical psychologists
- Registered nurses