Enter schedule, caffeine, training time, and chronotype.
Receive bedtime windows and wind-down structure.
Implement ranked changes and retest.
The AadiFit Sleep and Fitness Optimizer builds a sleep strategy matched to your chronotype, training time, and recovery needs—not generic sleep eight hours advice that ignores when you lift and when y
Optimise your sleep for maximum fitness results. Poor sleep kills muscle growth and fat loss. Get a personalised sleep strategy based on your training schedule.
Beta blockers suppress melatonin. SSRIs reduce REM. Alcohol destroys GH pulse. Your protocol changes entirely based on what's actually blocking your sleep.
Unlock Full Protocol →Poor sleep reduces growth hormone output by up to 70 percent, increases cortisol, and impairs insulin sensitivity — all of which reduce muscle protein synthesis and increase fat storage. Research shows that sleeping less than 6 hours reduces the proportion of weight lost as fat by roughly half compared to 8-hour sleepers on the same calorie deficit.
Most athletes need 8 to 10 hours to fully support recovery from training. Recreational exercisers typically need 7 to 9 hours. Sleep need increases with training volume and intensity. Studies of elite athletes show that extending sleep to 9 to 10 hours improves reaction time, sprint speed, and mood within weeks.
The most growth hormone is released in the first 90-minute sleep cycle, which is why the quality of early sleep matters more than total hours alone. Most people recover best when their sleep window aligns with their chronotype. The tool calculates your optimal bedtime based on your chronotype, training schedule, and wake time.
Yes. Caffeine has a half-life of 5 to 6 hours in most people, meaning a 200 mg dose at 3pm still has 100 mg active at 9pm. Even if you fall asleep normally, caffeine reduces slow-wave sleep where most physical recovery occurs. The sleep protocol includes a caffeine cutoff time based on your bedtime and sensitivity.
Magnesium glycinate (200 to 400 mg before bed) has good evidence for improving sleep quality especially in people who train regularly. Low-dose melatonin (0.5 to 1 mg) is effective for shifting sleep timing, not for deepening sleep. Ashwagandha shows modest cortisol-lowering effects that can improve sleep onset. The protocol recommends based on your specific sleep complaint pattern.
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Build a sleep strategy matched to your training and chronotype.
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Enter the inputs relevant to Sleep and Fitness Optimizer and generate your result in seconds.
Optimise your sleep for maximum fitness results. Poor sleep kills muscle growth and fat loss. Get a personalised sleep strategy based on your training schedule.
Your output translates data into a decision you can apply this week.
Re-run when inputs change materially or progress stalls for two weeks.