Protect sleep
Keep a consistent wake time, reduce bright light late in the evening and give yourself enough time in bed. A repeatable wind-down routine is more useful than searching for a perfect sleep hack.
Use active recovery
Easy walking, comfortable cycling and gentle mobility can reduce stiffness without adding meaningful fatigue. Keep the effort low enough that you finish feeling better than when you started.
Respond to warning signs
A single poor session is normal. Several sessions with declining performance, unusual soreness, disrupted sleep or low motivation may justify reducing training volume for a week.