Good evening guys, it's been a long time. I actually have a question: how to improve your sleep, going to bed early, sleeping well, and everything. I have a problem with that, sleeping early, and I think I need it to recover better because I'm a footballer.

Hi guys, I started planning a routine that would help me know what to do during the day: In the morning, wake up before 7 a.m. I pray I stretch I brush my teeth Then I meditate for 10 minutes Then I take a cold bath I work on my skills, I learn new things And I get ready for evening training at the club And yes, with this Lenten season, I can't have fun in the morning

Good evening guys, first post I am a footballer living in Senegal I am tall but thin so any dietary advice that could help me gain weight would not be refused