The journal
Better sleep, movement, fuel and mindset.
Short reads backed by the research, from the team at Structure. Scroll, read, try one thing this week.
Short reads backed by the research, from the team at Structure. Scroll, read, try one thing this week.
Small calculators and a guided breath, built from the same guidance as the articles.
Two breaths in through the nose (a full one, then a short top-up), one long breath out through the mouth. Keep going for five minutes.
Caffeine taken six hours before bed still cut sleep by over an hour in one study. Leave about eight hours.
Adults need at least seven hours. Work back from the time you have to get up.
A rough range for you, based on UK guidance and sports nutrition research.