From burnout to a repeatable recovery routine

A developer sleeping five hours a night rebuilt his energy in four weeks.

Constant fatigue and no recovery between work sprints.

Sleep seven hours and wake without an alarm.

Falling asleep after 1am, waking three times, caffeine from morning to evening.

Sauna and cold contrast rounds twice a week, breath-led wind-down every night, caffeine cut off at 14:00.

Seven hours of sleep on most nights and two full training sessions back in his week.

Four consecutive weeks without a missed recovery session.