The sleep, energy and desk setup basics I give every coaching client in week one. Written for people who play three or more hours a day and feel it.
11 PAGES · 3 FIXES · READ IT IN ONE SITTING
The three pillars. Movement, sleep, nutrition and hydration. What each one protects, and why the fourth leg is the only one most players ever touch.
Fix 01 — the twenty minutes after you close the client. Why you are wired at 1am, and why I disagree with most gaming content about blue light glasses.
Fix 02 — caffeine, and why the second one does not work. The mechanism, the crash, and a table of what is still in you at bedtime.
Fix 03 — ten minutes at your desk, once. Around 73% of esports players report pain in a year. Five checks and a two-minute warm-up.
A two-week checklist. Built for your worst week, not your best. Tick three, keep them a fortnight, come back for three more.
What this is not. This is performance coaching material covering training, sleep, nutrition habits, recovery and routine. It is not medical care, physiotherapy, psychological treatment or clinical dietetics, and it does not diagnose or treat any condition. It is written for adults, 18 and over. If something hurts, stop and speak to a doctor.