Recovery

I’ve seen some posts similar but I’m asking y’all for more specific examples. I’m a 36 yo male. Been active my whole life (sports, weight lifting, etc)

Anyways, I want to start taking my recovery more seriously. I’d love your input/advice on things like sauna use, ice bath, etc.

Questions I know will be asked: - My nutrition is pretty decent. Could definitely eat more fruits and vegetables. I drink a good amount of water daily. - My sleep stinks. I aim to prioritize it but that’s another issue. I cannot stay asleep the whole night and some nights, I’m borderline an insomniac. No sleep apnea. I use melatonin and magnesium sulfate. Aim not to drink caffeine too late in the day. - I consume creatine daily and protein powder. That’s it for supplements. - I do stretch pre-workout but not much post-workout.