FHO – Sleep Proper sleep is by far the most important thing you can do for yourself. A full 7-9 hours of sleep ensures your muscles are recovering properly and you are ready for the next one workout. I highly recommend watching Less Sleep Less Human on why sleeping is so important. Bedtime Rules Here are some general rules that help me get to sleep and wake up refreshed. 8 hours of sleep minimum. Set a wind down alarm. Here is how you do that in iOS. Go to sleep at the same time every night. Stop eating 2 hours before sleeping. Avoid screens one hour before sleeping.