A free guide to fixing the sleep habits that quietly drain your sprint speed, reaction time, and recovery.
Built for 100m–400m athletes
If you're training 2–3 times a week but still turn up to sessions feeling flat,
if your legs feel heavy even when you've "rested",
if you're tired of doing the work but not feeling it show up on the track,
if you know sleep matters but don't know what to actually do before bed,
this is for you.
The 90-minute pre-sleep routine built to stop your recovery being decided by random habits, late scrolling, and poor wind-downs.
The real cost of poor sleep for sprinters — including 2–4% drops in speed, 15% testosterone drop, and 1.7x injury risk.
The Morning Light Reset — a 5–10 minute habit that helps set up better sleep that same night.
The Sleep Environment Checklist to make your bedroom work for recovery, not against it.
The 7-Night Challenge tracker to turn sleep from something you guess about into something you can actually monitor.
The complete protocol for better sleep, faster recovery, and more speed on the track — built for 100m–400m athletes and all sprint disciplines including hurdles.
The Sprinter's Sleep Blueprint turns sleep science into practical protocols for track athletes. Every protocol is built around the demands of sprint training — nervous system recovery, hormonal repair, session quality, and injury risk — without making it complicated or impossible to follow.
Peer-reviewed research on REM and deep-sleep distribution across the night, and what disrupts each stage.
Testosterone and growth hormone response to sleep restriction in trained athletes.
Light exposure timing, melatonin onset, and the sleep–wake cycle as a controllable system.
Sprint training, central nervous system load, and what neural recovery actually requires.