With Persistent Pain or Injury, Focus on Sleep

Start with some benchmarks. Minimum 8 hours. (This might require BEING in bed for an extra hour.)

Set an alarm an hour before bed to start your sleep routine, which should include:

✅ 10-20 minutes of soft tissue work
✅ Get off electronics

During the day, goals are:

✅ 10-12k steps
✅ Cut off caffeine between 12-4pm
✅ Limit alcohol

You don’t have to throw extra money at the sleep thing, but it does help to accurately quantify and qualify this important environmental piece. We’re fans of WHOOP for tracking and of course ChiliSleep for the ideal sleep conditions.

S/o to Kirk Parsley (aka the Sleep Doctor) for establishing these goal posts for us.

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