You can use Ramis or Ten Ton Gym via Mirrin but imo Ramis is more efficient.
There are ways of recovering from soreness debuff without need of sleep:
1. Eating food at Bucking Bronco Saloon on New Texas. Biscuits and gravy is the cheapest, reducing soreness by 1 level at the cost of 50 credits. Drawback is you're going to gain more thickness than you're going to lose and if that's not what you want you're going to have to spend some time to fix that sooner or later.
2. Simone's random encounter from walking around NT will reduce your soreness a bit. I think you have to beat her at least once at a STR contest in the Ten Ton Gym
3. F I S I A N N A. Progress your relationship to the point where you can cuddle and attempt to cuddle while you any level of soreness, it will unlock a massage that will reduces soreness by 2 levels every time. She appears at 1600 every day on the Res deck when you've progressed your relationship to that point.
Ways to recover energy
1. Recruit Yammi, it costs you nothing except her upfront cost and she'll make food that recovers your energy. This works great with Ramis on board so you don't even have to leave your ship.
2. Drink energy drinks from vending machines
3. Eating food from the BBQ joint and the Bucking Bronco Saloon
4. AINA'S HEART TEA. This is by far the best method of recovering energy as it her Heart Tea always allows you to recover to full energy regardless of your level of soreness and its free. The only drawback is that Aina is tethered to Tavros station and you can't take her with you.
Abusing Ramis' training
You can actually train with Ramis and not incur soreness at all. Simply choose to not 'Carry on'. For STR training this will still cost energy and for Stamina it will not only avoid a soreness level, it will cost no energy. Unfortunately not choosing "Carry On" for Stamina training with Ramis will not train your Willpower. You actually need to carry on for that.