Waking up with that satisfying ache of a workout well done is one thing—waking up so stiff you can barely swing your legs out of bed is another. For athletes who push their limits, the real magic of muscle growth doesn’t happen during those final reps; it happens while you sleep. That’s where elite compression tights for overnight muscle repair transform from simple activewear into a performance tool that works as hard as you do. While you’re recharging, these specialized garments create an environment where circulation, recovery, and repair converge, potentially shaving hours off your recovery time and leaving you fresher for your next session.
Understanding how to leverage compression technology during those critical overnight hours can be the difference between plateauing and reaching new peaks. But not all compression tights are created equal, and using them for 6-8 hours of sleep requires a different approach than the pair you might wear for a quick gym session. Let’s explore what makes overnight compression unique, what features matter most, and how to choose the right pair for your recovery needs.
Top 10 Elite Compression Tights for Overnight Muscle Repair
Detailed Product Reviews
1. 2XU Men’s Elite Power Recovery Compression Tights - Enhance Performance & Recovery - Black/Nero - Size Medium
Overview: The 2XU Men’s Elite Power Recovery Compression Tights represent the pinnacle of athletic recovery wear for serious competitors. Constructed from 65% Nylon and 35% Elastane Invista LYCRA, these medium-sized tights employ medical-grade graduated compression technology proven to accelerate muscle recovery and enhance performance. The over-the-foot stirrup design ensures comprehensive compression from ankle to hip, making them ideal for post-marathon, cycling, or high-intensity training recovery.
What Makes It Stand Out: The stirrup configuration is a true differentiator, extending compression benefits to your feet and maximizing circulation throughout your entire lower body. The proprietary PWX (Power-Weight-Flex) fabric delivers an exceptional balance of powerful compression, lightweight comfort, and unrestricted flexibility that cheaper alternatives cannot replicate. This technology isn’t marketing fluff—it’s measurable performance enhancement that serious athletes can feel after grueling sessions.
Value for Money: At $120, these command a premium price. However, when compared to standard compression tights lacking stirrups and PWX technology, the investment is justified for committed athletes. The durability and proven recovery benefits offset the initial cost over multiple training seasons, making them more economical than frequent physiotherapy sessions or cheaper replacements that lose compression quickly.
Strengths and Weaknesses: Pros include superior full-leg compression, exceptional fabric quality, measurable recovery improvements, and the stirrup design’s enhanced circulation. Cons are the premium price point, the initial adjustment period to stirrups, sizing that requires careful measurement, and limited wearability outside dedicated recovery contexts.
Bottom Line: For dedicated athletes prioritizing recovery and performance gains, these tights deliver undeniable benefits that justify the investment. They’re a strategic tool, not just apparel, and essential for anyone serious about training optimization.
2. 2XU Men’s Refresh Recovery Compression Tights - Powerful Compression, Post Workout Muscle Recovery - Black/Nero - Size Medium
Overview: The 2XU Men’s Refresh Recovery Compression Tights offer a more accessible entry point into premium compression wear without sacrificing core technology. These medium-sized black tights feature the same graduated compression technology proven to improve performance and speed recovery, utilizing the proprietary PWX (Power-Weight-Flex) signature fabric. Designed for balanced comfort and functionality, they incorporate practical features that make them suitable for both post-workout recovery and light training activities.
What Makes It Stand Out: The jacquard waistband delivers superior comfort during extended wear, eliminating the dig and roll common in elastic bands. Moisture-wicking technology actively pulls sweat away from skin, while flatlock seams prevent chafing during movement. The UPF 50+ sun protection is a thoughtful addition for outdoor athletes, making these versatile beyond indoor recovery sessions and suitable for daytime runs or cross-training.
Value for Money: At $100, these strike an excellent balance between performance and affordability. You get the proven PWX compression technology and graduated compression without the Elite series’ premium price tag. For athletes training 3-4 times weekly, the cost-per-use makes these a smart investment compared to budget brands that lose compression after a few washes.
Strengths and Weaknesses: Pros include a supremely comfortable waistband, effective moisture management, chafe-free construction, UV protection, and accessible pricing. Cons include the absence of over-the-foot stirrups, slightly less aggressive compression than the Elite series, and limited versatility for all-day wear.
Bottom Line: These tights are perfect for everyday athletes seeking reliable recovery benefits with maximum comfort. They deliver proven compression technology at a sensible price point, making them an intelligent choice for consistent trainers.
3. 2XU Women’s Elite Power Recovery Compression Tights, Black/Nero, Medium
Overview: The 2XU Women’s Elite Power Recovery Compression Tights bring the same elite-level recovery technology specifically engineered for female athletes. These medium-sized black tights feature graduated compression technology proven to improve performance and speed recovery, complemented by over-the-foot stirrups that maximize circulation. The PWX (Power-Weight-Flex) signature fabric is tailored for women’s physiology, addressing the unique recovery needs of female runners, cyclists, triathletes, and high-intensity fitness enthusiasts who demand professional-grade results.
What Makes It Stand Out: The stirrup design extends compression benefits fully from hip to toe, while the women’s-specific anatomical cut ensures optimal fit and targeted muscle support without gaping or restriction. The jacquard waistband provides comfort at the waist, while moisture-wicking technology and flatlock seams prevent chafing. This combination of PWX fabric technology and gender-specific engineering delivers unparalleled recovery benefits for serious female athletes who refuse to settle for unisex designs.
Value for Money: At $120, these match the men’s Elite pricing. The investment is justified by the gender-specific design and proven recovery technology, though the premium may stretch recreational athletes’ budgets. For competitive female athletes, the performance gains and reduced soreness justify the cost over multiple training cycles, making them more cost-effective than generic alternatives.
Strengths and Weaknesses: Pros include full-leg compression with stirrups, women’s-specific fit, high-quality PWX fabric, effective moisture management, and chafe prevention. Cons include premium pricing, stirrups that require adjustment, and limited wearability outside dedicated recovery sessions.
Bottom Line: These are the gold standard for female athletes prioritizing recovery. The gender-specific design and proven compression technology deliver measurable results worth the investment, making them essential for serious competitors.
4. 2XU Men’s Elite Power Recovery Compression Tights - Enhance Performance & Recovery - Black/Nero - Size X-Large Tall
Overview: The 2XU Men’s Elite Power Recovery Compression Tights in X-Large Tall deliver the same elite recovery benefits engineered for taller and larger athletes who struggle with standard sizing. These tights provide targeted compression to key muscle groups using graduated technology, promoting faster recovery and reducing muscle soreness after intense workouts or competitions. The extended sizing ensures athletes over 6'2" can experience complete compression benefits without compromise, addressing a common gap in performance apparel.
What Makes It Stand Out: The availability of tall sizing is crucial—compression is ineffective if improperly fitted, and tall athletes often settle for inadequate coverage. These maintain the same muscle stabilization, enhanced circulation benefits, and PWX fabric quality as the standard Elite series. The graduated compression ensures optimal pressure distribution for longer limbs, while the sleek black design works for both recovery sessions and casual warm-ups.
Value for Money: At $120, these carry the same premium as standard sizes, which is commendable. Tall athletes typically pay 15-20% more for specialized gear, so standard pricing represents exceptional value. The durability and consistent compression across multiple washes make them more economical than replacing ill-fitting standard sizes that ride down or create pressure gaps.
Strengths and Weaknesses: Pros include inclusive tall sizing, same Elite technology, muscle stabilization, reduced vibration, and unrestricted movement. Cons include limited stock in tall sizes, same premium price concerns, and potential length issues for athletes between standard and tall sizes.
Bottom Line: Essential for taller athletes seeking premium compression. The inclusive sizing and proven technology make these a must-have for serious competitors over 6'2" who refuse to compromise on recovery and demand gear that fits their frame properly.
The Science Behind Overnight Muscle Recovery
Understanding Muscle Microtrauma
Every intense training session creates microscopic tears in your muscle fibers—this isn’t injury, it’s adaptation. Your body responds to this controlled damage by rebuilding stronger, more resilient tissue. This process, called muscle protein synthesis, peaks during deep sleep when growth hormone levels surge. The challenge is that inflammation and fluid accumulation around these microtears can impede the delivery of repair materials and removal of metabolic waste.
The Role of Sleep in Muscle Synthesis
During slow-wave sleep, your pituitary gland releases human growth hormone in pulses, triggering cellular repair throughout your body. Blood flow shifts to prioritize recovery processes, but static positioning can cause fluid pooling in your lower extremities. This is where strategic compression becomes a game-changer, working with your body’s natural overnight processes rather than against them.
How Compression Technology Supports Repair
Graduated Compression Explained
Elite compression tights employ graduated pressure—tightest at the ankles, gradually decreasing up the leg. This gradient counters the effects of gravity, encouraging venous return and preventing fluid buildup in the tissues surrounding worked muscles. For overnight use, this means your body’s natural repair mechanisms aren’t fighting against stagnant blood flow and interstitial fluid accumulation.
Circulation Enhancement During Rest
While you’re horizontal, your heart doesn’t work as hard to pump blood against gravity, but capillary exchange remains crucial. Proper compression increases capillary filtration rates, enhancing the delivery of oxygen and nutrients while accelerating the removal of creatine kinase and other byproducts of intense exercise. Think of it as creating a controlled pressure environment that optimizes the cellular exchange happening beneath your skin.
Lymphatic Drainage and Waste Removal
Your lymphatic system lacks a central pump, relying on muscle contractions and external pressures to move fluid. Overnight compression provides gentle, consistent pressure that assists lymphatic drainage, reducing the inflammatory response that can delay recovery. This is particularly valuable for lower body training days when your quads, hamstrings, and calves need efficient waste removal.
Key Features of Elite Compression Tights
Material Composition and Fabric Technology
The best overnight compression tights blend nylon or polyester with 20-30% elastane (spandex). This ratio provides sustained compression that won’t degrade after a few washes. Look for multi-filament yarns that feel smooth against your skin—rough textures can cause irritation during extended wear. Moisture-wicking properties remain essential even at rest, as your body continues to perspire throughout the night.
Compression Level Ratings
Compression is measured in millimeters of mercury (mmHg). For overnight recovery, moderate compression (20-30 mmHg) typically offers the sweet spot between therapeutic benefit and comfort. Levels above 30 mmHg are medical-grade and require professional consultation for extended wear. Anything below 20 mmHg may not provide meaningful recovery benefits during sleep.
Seamless Construction Benefits
Traditional seams can dig into your skin during hours of stillness, creating pressure points that disrupt sleep and potentially impede circulation. Elite overnight tights often feature seamless or flatlock construction in critical areas like the inner thigh, behind the knees, and at the waistband. This design consideration becomes crucial when you’re not adjusting your position frequently.
Why Overnight Use Differs from Daytime Wear
Extended Duration Considerations
Wearing compression for 8+ hours while sleeping demands a different comfort profile than a 2-hour workout. The fabric must maintain consistent pressure without causing constriction. Waistbands need to be wider and more flexible to accommodate natural breathing patterns and sleep positions. The material should also be more breathable to prevent overheating in a stationary, covered environment.
Temperature Regulation for Sleep
Your core body temperature naturally drops to initiate sleep. Compression tights that trap too much heat can disrupt this thermoregulation, leading to restless sleep and reduced recovery quality. Look for fabrics with phase-change materials or strategic ventilation zones that release excess heat while maintaining compression integrity.
Moisture Management Through the Night
Even while sleeping, your body loses moisture. Without proper wicking, that moisture gets trapped against your skin, creating an environment ripe for bacterial growth and skin irritation. Overnight-specific compression tights integrate hydrophilic inner layers that pull sweat away from skin and hydrophobic outer layers that disperse it across the fabric surface for evaporation.
Selecting the Right Compression Level
Mild Compression (15-20 mmHg)
This level works well for athletes new to overnight compression or those with sensitive skin conditions. It provides gentle support and may help with minor soreness but won’t deliver the aggressive recovery benefits needed after maximal effort sessions. Consider this your entry point if you’re hesitant about sleeping in compression gear.
Moderate Compression (20-30 mmHg)
The sweet spot for most athletes, this range delivers measurable improvements in circulation and recovery markers without risking over-compression. It’s strong enough to reduce DOMS significantly after heavy leg days while remaining comfortable enough for consistent overnight use. Most elite overnight compression tights fall into this category.
Firm Compression (30-40 mmHg)
Reserved for serious athletes under professional guidance, this medical-grade compression requires precise fitting. While potentially beneficial for extreme training loads, the risk of discomfort and circulation issues during sleep increases. Never choose this level without consulting a sports medicine professional and ensuring proper arterial flow isn’t compromised.
Material Matters: Fabric Technologies
Nylon vs. Polyester Blends
Nylon offers superior durability and a softer hand-feel, making it ideal for overnight wear where comfort is paramount. Polyester provides better moisture-wicking and is typically more affordable. The best elite tights use a hybrid approach: nylon for structure and comfort zones, polyester for moisture management in high-sweat areas like the lower back and behind the knees.
The Importance of Elastane Percentage
Elastane (spandex) provides the stretch and recovery that makes compression possible. Too little (under 18%), and the tights lose compression quickly. Too much (over 35%), and they become restrictive and prone to heat buildup. The 22-28% range offers optimal balance, maintaining pressure throughout the night while allowing natural movement during sleep.
Antimicrobial and Odor-Resistant Treatments
Eight hours of wear creates a warm, humid environment. Silver ion or zinc-based antimicrobial treatments inhibit bacterial growth that causes odor and potential skin infections. This isn’t just about smelling fresh—it’s about maintaining skin health during repeated overnight use. Look for treatments integrated into the yarn itself rather than topical applications that wash out quickly.
Fit and Sizing for Optimal Overnight Comfort
Measuring for Precision Fit
Proper sizing is non-negotiable for overnight wear. Measure your ankle circumference at the narrowest point, calf at its widest, and thigh 6 inches above your kneecap. Compare these to sizing charts, but prioritize ankle measurement—too loose here defeats the graduated compression principle. When in doubt, size up; compression that’s too tight can cause more harm than no compression at all.
Avoiding Over-Compression
Signs of excessive compression include numbness, tingling, discoloration, or increased pain. During sleep, you can’t monitor these symptoms as easily. Start with shorter durations (3-4 hours) and gradually increase as your body adapts. The tights should feel like a firm hug, not a tourniquet.
Anatomical Design Considerations
Look for tights with articulated knee zones and gusseted crotches that accommodate natural joint positioning during sleep. Some designs incorporate zoned compression, with lighter pressure behind knees where blood vessels are more superficial and sensitive to prolonged pressure. This attention to anatomy separates elite overnight tights from standard compression gear.
Design Features That Enhance Overnight Recovery
Waistband Construction
A 2-3 inch wide, double-layered waistband with silicone grip prevents rolling and bunching without digging into your abdomen as you breathe. Some designs feature a “V” shape at the front to accommodate natural torso flexion. Avoid drawstrings—they create pressure points and can loosen during sleep.
Crotch and Panel Design
A diamond-shaped gusset eliminates center seams that can cause chafing during extended wear. For men, contoured pouches provide necessary anatomical space without compromising compression. For women, wider hip panels distribute pressure more evenly across the pelvis, crucial for side sleepers.
Footed vs. Footless Options
Footed tights provide complete graduated compression but can feel restrictive and cause overheating. Footless designs ending at the ankle offer easier on/off and better temperature control. Some hybrid designs include optional foot sleeves that can be worn separately on heavy recovery nights, giving you flexibility based on your training load.
Benefits of Sleeping in Compression Tights
Reduced Morning Stiffness
The consistent pressure prevents fluid accumulation that typically pools overnight, especially after evening training sessions. Athletes report significantly less stiffness upon waking, making those first morning steps far more comfortable. This benefit compounds over consecutive training days, allowing you to maintain movement quality throughout your training week.
Decreased Delayed Onset Muscle Soreness (DOMS)
Studies show that consistent overnight compression can reduce DOMS by 20-30% in the 24-48 hour window post-exercise. The mechanism isn’t just mechanical pressure—it’s the sustained environment for repair that prevents the inflammatory cascade from becoming excessive. You’ll still feel your workout, but that debilitating soreness that compromises your next session becomes far less likely.
Improved Sleep Quality for Athletes
Paradoxically, the right compression can improve sleep architecture. The gentle pressure activates your parasympathetic nervous system, reducing cortisol levels. Many athletes report falling asleep faster and experiencing fewer awakenings. The key is comfort—if you notice the tights, they’re not right for overnight use.
Potential Drawbacks and How to Avoid Them
Skin Irritation and Circulation Issues
Prolonged pressure can cause contact dermatitis, especially if you have sensitive skin or allergies to fabric treatments. Start with 100% hypoallergenic options and wash before first use. Check your skin each morning for redness or marks that persist longer than 30 minutes—these indicate poor fit or excessive pressure.
Overheating Concerns
If you wake up sweating or feeling restricted, your tights are too warm. Look for styles with mesh panels behind knees and at the lower back. Consider footless designs or those made with cooling yarns. Your bedroom temperature should be 65-68°F (18-20°C) to complement compression benefits without thermal stress.
When Not to Use Overnight Compression
Avoid overnight compression if you have peripheral arterial disease, untreated deep vein thrombosis, or severe dermatitis. If you experience increased pain, numbness, or discoloration, discontinue use immediately. Pregnant athletes should consult their physician, as hormonal changes affect circulation and fluid dynamics.
Who Benefits Most from Overnight Compression?
Endurance Athletes
Marathon runners, cyclists, and triathletes subject their legs to repetitive stress and impact. Overnight compression helps manage the chronic inflammation that accumulates during high-mileage training blocks. The lymphatic support is particularly valuable for managing the micro-trauma from thousands of foot strikes or pedal strokes.
Strength Training Enthusiasts
After heavy squats, deadlifts, or leg press sessions, the sheer muscle damage requires aggressive recovery support. Overnight compression maintains pressure on the massive muscle groups of the lower body, preventing the swelling that can make walking downstairs nearly impossible the next day. Powerlifters often report being able to hit accessory work sooner when using overnight compression consistently.
Individuals with Active Recovery Needs
If you’re training twice daily, have a physically demanding job, or are in a competitive season with back-to-back events, overnight compression becomes a non-negotiable tool. It essentially extends your active recovery period by 6-8 hours, giving your body more time to repair while you rest. This is particularly valuable during tournament weekends or multi-day competitions.
Cost vs. Value: Investing in Elite Recovery Gear
Price Range Expectations
Quality overnight compression tights typically range from $80 to $180. Below this range, you’re likely getting fashion leggings with minimal therapeutic benefit. Above it, you’re paying for marginal gains or medical-grade features you may not need. The sweet spot for most athletes is $100-130, where you get durable construction, proper compression levels, and comfort features designed for extended wear.
Durability Factors
A pair of elite compression tights should maintain consistent compression for 150-200 wears. Check for reinforced stitching at seams, especially in high-stress areas like the inner thigh and waistband. The elastane content should be wrapped in nylon or polyester filaments to protect it from breaking down due to sweat and friction.
Warranty and Return Policies
Reputable manufacturers offer 30-60 day satisfaction guarantees because they understand fit is personal. Some provide compression testing after a certain number of washes to ensure performance retention. A lifetime warranty on manufacturing defects indicates confidence in construction quality—look for this as a marker of elite gear.
Care and Maintenance for Longevity
Washing Best Practices
Wash after every overnight use to remove sweat, skin cells, and bacteria. Use cold water and mild detergent—never fabric softener, which coats the fibers and reduces wicking ability and compression. Turn them inside out to protect the outer surface and any printed graphics. A mesh laundry bag prevents snagging.
Drying and Storage
Never use a dryer. High heat breaks down elastane fibers rapidly, causing your tights to lose compression within weeks. Lay flat to dry away from direct sunlight, which can degrade synthetic fibers. Store rolled rather than folded to prevent creases that can become weak points. Keep them in a breathable drawer, not a sealed plastic container.
When to Replace Your Tights
If you notice the fabric feeling looser, especially at the ankles, or if you can stretch them significantly more than when new, they’ve lost compression. Visible pilling, thinning fabric, or loss of shape are also replacement indicators. For athletes using them 5+ nights per week, expect to replace them every 6-8 months despite proper care.
Common Myths About Compression and Sleep
“More Compression is Always Better”
This dangerous misconception leads many athletes to choose overly tight options that restrict rather than enhance circulation. Your arteries need to deliver oxygenated blood freely; excessive pressure can impede this flow. The goal is to assist venous return, not create a tourniquet effect. Moderate, consistent pressure always beats aggressive, uncomfortable compression.
“They’re Only for Professional Athletes”
While pros were early adopters, the benefits scale to any training intensity. A recreational runner after a weekend long run experiences the same physiological processes as an elite—the magnitude differs, but the mechanism is identical. If you train consistently enough to experience DOMS, you can benefit from overnight compression.
“Any Tight Leggings Will Work”
Fashion leggings lack graduated compression engineering. They may feel tight but don’t provide the specific pressure gradient needed for therapeutic benefit. True compression tights require precise manufacturing to maintain 20-30 mmHg at the ankle decreasing to 10-15 mmHg at the thigh. Regular leggings can even impede circulation if they have tight waistbands or non-breathable fabrics.
Integrating Compression into Your Recovery Routine
Combining with Other Recovery Modalities
Overnight compression works synergistically with proper hydration, nutrition, and daytime active recovery. Don’t expect miracles if you’re skimping on protein intake or sleep duration. For maximum benefit, pair with 10-15 minutes of leg elevation before bed and consider a light massage or foam rolling session to prime your muscles for the compression environment.
Timing Your Usage
Put your compression tights on 30-60 minutes before sleep to allow your body to adjust. This also gives you time to ensure the fit feels right. Remove them upon waking—don’t extend wear into your entire morning. Your body needs periods without compression to maintain natural vascular tone and prevent dependency.
Tracking Your Recovery Metrics
Keep a simple log: rate your morning stiffness on a 1-10 scale, note DOMS severity at 24 and 48 hours, and track your readiness for the next session. After 2-3 weeks of consistent overnight compression use, compare your data. Objective metrics like resting heart rate and heart rate variability can also indicate improved recovery status.
Frequently Asked Questions
Are compression tights safe to wear for 8 hours straight?
Yes, when properly fitted and designed for overnight use. The key is moderate compression (20-30 mmHg) and breathable fabrics. Start with shorter durations and gradually increase to full nights as your body adapts. Always monitor for any numbness, tingling, or discomfort.
Will sleeping in compression tights make my legs dependent on them?
No, your vascular system won’t become “lazy.” However, you shouldn’t wear them 24/7. Your body benefits from periods of natural circulation. Use them strategically after hard training sessions and remove them upon waking to maintain healthy vascular responsiveness.
How tight should overnight compression tights feel compared to daytime ones?
They should feel slightly less restrictive than workout compression. You’ll notice the pressure when you first put them on, but after 15-20 minutes, you should barely be aware of them. If you’re constantly adjusting or feel relief when taking them off, they’re too tight for overnight use.
Can I wear underwear under my compression tights?
It’s not recommended. Underwear creates additional seams and pressure points that can cause chafing during extended wear. Quality compression tights have built-in hygiene features and gusset designs that make underwear unnecessary. If you must, choose seamless, moisture-wicking options sized up to minimize compression layering.
Do compression tights help with muscle cramps during sleep?
The evidence is mixed. While they can improve overall circulation and reduce muscle fatigue that leads to cramping, they’re not a guaranteed cramp cure. Some athletes report fewer nocturnal cramps, likely due to reduced muscle oscillation and improved nutrient delivery during the day carrying over to sleep.
Should I wear compression tights after every workout or just hard ones?
Save overnight compression for sessions that cause significant muscle damage—heavy leg days, long runs, or high-intensity intervals. Wearing them after light recovery sessions provides minimal benefit and increases wear on the garment. Strategic use also helps you identify which training sessions benefit most from enhanced recovery.
How do I know if my compression tights are still providing proper compression?
Perform a simple stretch test: when new, the fabric should stretch about 50% of its resting length and snap back immediately. If it’s stretching significantly more or feeling baggy, especially at the ankles, the elastane has degraded. Some manufacturers offer compression testing services if you’re unsure.
Can I wear compression tights if I sleep on my side?
Absolutely. In fact, side sleeping can enhance the compression effect on your outer leg while the inner leg experiences slightly less pressure. Look for tights with reinforced panels at the hips and knees to prevent bunching. Some athletes prefer footless styles for easier position changes during the night.
What’s the difference between recovery compression and medical compression stockings?
Medical compression stockings are prescribed for specific vascular conditions and require professional fitting. Recovery compression is engineered for athletic performance, using more flexible fabrics and athletic-focused designs. Never substitute one for the other without medical guidance, as the pressure profiles and intended uses differ significantly.
How long until I notice benefits from sleeping in compression tights?
Most athletes report feeling less morning stiffness after the first use. Measurable reductions in DOMS typically appear after 3-5 consistent uses following hard sessions. Long-term adaptations in recovery speed become apparent after 2-3 weeks of strategic use. Consistency matters more than single-night miracles.