RECOVER & RESET: Sleep Smarter, Train Harder + a BEDTIME FLOW

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Struggling with rest? Here’s how to build a simple bedtime routine to help your body recover and reset.

Most people train hard, but they don’t take recovery seriously. Recovery isn’t just about stretching — it’s about the habits that let your body actually rebuild.

This week at The District, we’re challenging you to build a bedtime wind-down routine that sets your nervous system up for deep rest and next-day energy. It can be as simple as this:

• Turning off your screens at least 30 minutes before sleep

• Doing a short stretch with breath work, or a mobility flow

• Drinking chamomile or peppermint tea

• Journaling out your day so you’re not still spiraling at 2AM

Or your can use this repeatable (and vetted!) bedtime routine to help your nervous system wind down, reduce muscle soreness, and get your mind out of “go mode”:

Your Recovery Reset: A Bedtime Flow

Try this 30-minute routine before sleep, at least 3x this week:

1. Shut it Down — 10 mins
   Turn off your screens — yes, even your cell phone. Set the vibe with a dim light, no notifications,, and your favorite relaxing playlist.
   

2. Move Lightly — 5-10 mins
   Foam roll your legs and back or do a few slow stretches, focusing on your breath:
   — Forward fold
   — Supine Twist
   — 90/90 Hip Switch
   

3. Breathe + Be Still
   Lay down or come to a comfortable seated position, close your eyes, and take 10 deep belly breaths. Inhale for 4 seconds, exhale for 6. Or try a quick meditation using just a timer—no apps needed.
   

4. Get in the Bed (no guilt, no scrolling)
   Set your alarm, and let your body rest. The real work is happening now.

Your sleep is your superpower. Treat it like part of your workout program — because it is.

🗣️ Your Turn

What’s your wind-down routine looking like these days?
Tried today’s bedtime flow? Got your own go-to recovery move? Drop a comment below and let us know how you’re building your bedtime recovery.