Sleep and recovery: start with regular timing
Sleep deserves a place alongside exercise and meals. A first change can be a more predictable bedtime and wake-up time.
Habits
A rest day without guilt or compensation
You do not need to earn rest by exhausting yourself first. It is a normal part of a week with work, activity and personal responsibilities.
Put it into practice
Plan free time just as you plan exercise. Walk gently if you enjoy it; if you are tired, leave space for genuine relaxation.
Things to keep in mind
Do not turn the next day into punishment with double training or food restriction. Return to your usual rhythm and consider whether the plan is sustainable.
Your next step
- Reserve time for rest
- Avoid punitive compensation
- Return to your routine
Further reading
Educational information for adults. Seek individual professional advice for illness, pregnancy, injury or prescribed treatment.