The one habit that multiplies everything else
Why sleep is the foundation no modality can replace.
If you could only fix one thing, fix sleep. No sauna, plunge, or supplement comes close to its effect on recovery, hormones, mood, and cognition.
Tonight
- Cool, dark room — around 18°C is ideal for most.
- Consistent sleep and wake times, even on weekends.
- No screens the last 30–60 minutes.
- A warm shower or sauna 1–2 hours before bed can help you fall asleep faster.
Track your hours in the Track tab. Aim for 7–9. Everything else works better on top of that.
Track this in Modality
Start free for 7 days
Log sauna, red light, cold plunge, hyperbaric, IV and compression in one tap — and see what's actually working.
Educational only — not medical advice. Modality is a tracking tool, not a medical device. Heat, cold, hyperbaric and IV therapies carry real risks and aren't right for everyone. Talk to a qualified healthcare professional before starting or changing any recovery, diet or exercise routine.