8. Sleep, stress & recovery¶

Filled by Client · Questions 19 · Time ~7 min · Prefix life_*

Training load has to fit the recovery capacity that's actually available. A client sleeping five broken hours under high stress cannot absorb the same programme as one sleeping eight — same body, different ceiling.

8.1 Sleep¶

ID	Question	Type	Options / units	Req.
`life_sleep_hours`	How many hours do you sleep on a typical night?	Single choice	Under 5 / 5–6 / 6–7 / 7–8 / 8–9 / Over 9	Yes
`life_bedtime`	What time do you usually go to bed?	Short text	Time of day	No
`life_waketime`	What time do you usually wake up?	Short text	Time of day	No
`life_sleep_quality`	How would you rate your sleep quality?	Scale 1–5	1 = very poor, 5 = excellent	Yes
`life_screens_bed`	Do you use screens in the hour before bed?	Single choice	Always / Usually / Sometimes / Rarely	No
`life_naps`	Do you nap during the day?	Single choice	Daily / A few times a week / Rarely / Never	No
`life_wake_state`	How do you usually feel on waking?	Single choice	Refreshed and energetic / Slow but fine / Tired / Exhausted	Yes
`life_sleep_continuity`	Is your sleep usually unbroken?	Single choice	Straight through / Wake once / Wake two or three times / Wake repeatedly	No

Sleep apnoea is a referral

Loud snoring plus daytime sleepiness plus waking unrefreshed is a pattern worth flagging to the client's doctor. It also caps what any training programme can achieve until it's addressed.

8.2 Schedule¶

ID	Question	Type	Options / units	Req.
`life_shift_work`	Do you work shifts, nights or an irregular schedule?	Yes/No	—	Yes
`life_shift_pattern`	Describe the pattern.	Long text	—	Cond.
`life_travel`	How often do you travel for work or otherwise?	Single choice	Never / A few times a year / Monthly / Weekly / Constantly	Yes
`life_caregiving`	Do you have caring responsibilities — children, parents, others?	Long text	—	No

life_shift_pattern → if life_shift_work = Yes

8.3 Stress¶

ID	Question	Type	Options / units	Req.
`life_stress_level`	How stressed do you feel on an average day?	Scale 1–10	1 = completely relaxed, 10 = overwhelmed	Yes
`life_stress_coping`	What do you currently do to unwind?	Long text	—	No

8.4 Energy & recovery¶

ID	Question	Type	Options / units	Req.
`life_energy_pattern`	When is your energy highest?	Single choice	Early morning / Late morning / Afternoon / Evening / It's low all day / It varies	Yes
`life_energy_crash`	Do you get a noticeable energy slump during the day?	Single choice	Yes, most days / Sometimes / Rarely / No	No
`life_recovery_habits`	What do you do regularly to recover?	Short text	—	No
`life_socialising`	Do you get out and see people?	Single choice	Regularly / Occasionally / Rarely / Almost never	No
`life_holidays`	Do you take proper holidays or time off?	Single choice	Regularly / Occasionally / Rarely / Never	No

Two questions that look like small talk

נוהגת לבלות? and נוהגת לצאת לחופשות? — do you go out?, do you take holidays? — sit on the source sheet among the medical questions, and they belong there. Someone who never socialises and never takes time off has no slack in their week, which caps recovery no matter what the programme says, and rarely presents it as a problem because it has become normal.

Read them with life_stress_level. A client who is highly stressed and never off needs the training volume dialled down at the start, which is the opposite of what they will ask for.

Cross-reference before setting frequency

Read life_energy_pattern against pref_time_of_day in section 10. A client whose energy peaks in the morning but who has only booked evening slots will have harder sessions than the programme assumes — and will report it as the programme being too hard.

8.5 Red flags¶

Flag	Source field	Typical modification
Sleep under 5 hours or high stress	`life_sleep_hours`, `life_stress_level`	Reduce volume and intensity; expect slower progression
Waking unrefreshed with snoring and daytime sleepiness	`life_wake_state`, `life_sleep_continuity`	Refer for sleep apnoea assessment; cap intensity until addressed
No socialising, no time off, high stress	`life_socialising`, `life_holidays`, `life_stress_level`	Start below capacity; build recovery into the plan rather than adding volume

Full outcome definitions: Screening red flags.

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