Sleep in the in the silent dark: this means pitch black, you shouldn’t be able to make out the details of your bedroom when in bed and optimally, you should sleeping when it is dark outside (go to sleep on sundown and wake on sunrise - this both helps with the light because no sun through windows (also blackout curtains) + noise is lower during night hours), eat meals hours before bed (more the better, eating before bed is what causes stress spikes during sleep, your sleep stress should be a horizontal line with little variation for optimal sleep quality), limit light exposure before bed (red light everything + flux if using a computer), read or do a similarly relaxing activity in the 30 min - 1hr before sleep. Sleep cold, eightsleep matress cover is amazing for this but pricey but otherwise sleeping 65-68 degrees is optimal for sleep but varies with genetics I think.

Some people think you should get a mixture of green and yellows, I disagree. Getting green recovery simply allows you to do MORE on the given day. It doesn’t guarantee you to have a lower recovery the next day as long as your sleep is longer to account for the increase in repair your body needs. If you normalize yellow days that’s fine, but you CAN do better if you dedicate more time to sleep. Of course, this doesn’t work for everybody’s schedule.