Lights-Out by 10 PM for Deep Sleep

Aim to be asleep by 10 p.m., not just in bed, so the first part of the night lines up with the body’s deepest recovery window. The practical protocol is to start winding down early enough that you can fall asleep quickly and consistently. The rationale is that the biggest pulse of growth hormone is thought to occur between about 10 p.m. and 2 a.m., so earlier sleep may better support recovery and repair.