Sleep & Recovery – sample evening FitLine routine (education-only)

This page is educational and shows one way to assemble a sleep & recovery supplement routine using FitLine products. It is not medical advice and it does not diagnose, treat, cure, or prevent any disease. If you are pregnant or nursing, under 18, have a medical condition, or take prescription medication, consult a licensed clinician before using any dietary supplement.

How to use this routine (practical structure)

Most routines work best when they are consistent and simple: pick a small core, keep timing stable for 2–4 weeks, and only then adjust. Use the routine as a template and personalize based on your daily schedule, tolerance, and your clinician’s guidance. If you start multiple products at once and feel off, you will not know what caused it. Introduce one change at a time.

Timing rules that usually improve adherence

• Morning anchor: take your “foundation” items at the same time each day (for most people this is breakfast).
• Training days vs rest days: keep the core the same, only adjust optional items around workouts.
• Evening simplicity: avoid stacking stimulants late; keep your evening routine short and repeatable.

What to expect (realistic, non-medical)

For most people, the first improvements are behavioral: better routine compliance, more stable daily energy, and fewer skipped doses. Body composition and performance outcomes depend much more on sleep, protein intake, hydration, and training volume than on any supplement routine. Use supplements as a consistency tool, not as a shortcut.

Safety and quality checklist

• Read labels and avoid duplicate ingredients across multiple products.
• Start low if you are sensitive, especially with caffeinated or stimulating ingredients.
• Stop and seek medical advice if you experience rash, swelling, breathing issues, severe GI symptoms, chest pain, or unusual muscle pain/weakness.
• Keep supplements away from children and store them as directed.

How to personalize (without guessing)

Personalization means making changes based on feedback, not on hype. Track three simple signals for 14 days: sleep duration, perceived energy (1–10), and training quality (1–10). If two of three improve, keep the routine stable. If not, adjust one variable: timing, dose, or one optional product.

FAQ

How long should I run the sleep & recovery routine before changing anything?

At least 14 days for adherence and tolerance. For training and body composition outcomes, evaluate after 4–8 weeks.

Can I combine this routine with other supplements?

Often yes, but avoid doubling up on the same ingredients. If you are on medication, ask your clinician.

What if I miss a day?

Do not “double dose” to catch up. Resume your normal schedule.

Is this routine suitable for everyone?

No. People with chronic conditions, pregnancy/nursing, or complex medication regimens should get individualized advice.

Consistency playbook (what actually drives outcomes)

Most routine failures are not about the product. They are about execution. Use this simple playbook for 30 days: set one reminder, keep products visible, and tie the routine to an existing habit (coffee, breakfast, brushing teeth). If adherence is below 80%, do not add more products. Simplify.

Nutrition and lifestyle basics that amplify the routine

• Protein: aim for a protein source at each meal.
• Hydration: drink water consistently through the day.
• Sleep: keep a stable bedtime and reduce screens late.
• Movement: even 20–30 minutes of walking improves recovery signals.

How to track progress

Pick two metrics and keep them boring: (1) sleep duration and (2) training consistency. Optional third metric: morning body weight trend (weekly average). Supplements should support these behaviors, not replace them.