Coach Josh makes sleep his non-negotiable, and cites sleep research to argue that moving from about 7 to 8 hours can lift cognitive and physical performance by around 30 percent. He suggests treating sleep on a 24-hour clock if you have young children or an irregular schedule, plus basic sleep hygiene: a set bedtime, less screen time before lights out, and more sleep before midnight rather than sleeping in. He also picks up a mindset shift from the team: treat Monday as the start of a useful week, not something to endure until Friday.
