I’ve been struggling with sleep for 15 years. Just over 5 years ago, I decided to fix it… since then, I’ve tried every pill, hack, and technique you can think of…
Finally, I cracked the code. It has changed my life. Sleep is so important and yet most of us struggle with it due to many factors in our lives today.
I honestly thought I would deal with bad sleep forever, and I was really down about it at one point. Let me know if you have questions, I’d be happy to help!
Summary:
How I sleep now:
- 7-8 hours of solid sleep most nights
- I don’t take any sleep meds or melatonin
- I wake up feeling refreshed and ready to start the day
How I used to sleep:
- 3-4 hours of sleep, wake up for 1-2 hours, then sleep another 2-3 hours
- I had to be in bed for 9+ hours just to feel okay
- I woke up exhausted and struggled through the day
A quick disclaimer
Before I share how I fixed my sleep:
- I’ll share what works for me, but a key point here is that sleep is about letting go
- You can easily overthink your sleep habits and that could make things worse
- Try experimenting with these tips and see what works for you – it should be fun, not stressful
- The more pressure you put on sleep, the harder it will be
Basic Advice:
You’ve probably heard most of these tips if you’ve done any research on forums, but they really work and I follow these as much as possible:
- No stimulants after noon (I personally avoid caffeine entirely)
- Eat your last meal at least 2 hours before bed
- Avoid bright lights or blue light from screens after sunset
- Wear blue light blockers if you need to be on screens
- No mindless scrolling after dinner (read a book instead)
- Don’t drink alcohol before bed
- Keep your room cool
- Keep your room dark
- Take Magnesium Glycinate before bed
- Get exercise every day and sweat
- Be outside during sunset (and sunrise if possible)
Advanced Advice:
Waking up in the night is okay and it’s never perfect
- Your sleep happens in cycles, so it’s normal to wake up sometimes
- Ideally, you should be able to fall back asleep quickly
- I still have 1-2 nights a week where I don’t sleep well
Grounding sheets
- The research on these is really interesting
- Whether you believe in the science or not, just trust me and make the investment
Break your phone addiction
- If your mind is overstimulated, it’s impossible to get good sleep
- I block distracting apps before 9AM and after 6PM
- I limit myself to “10 unblocks” on social media each day
Fall back in love with sleep
- It may sound weird, but try to reframe how you think about sleep
- Look forward to the dreams, the rest, and the time to do nothing
- Pretend you have to “court sleep like a lover”
Develop a ritual
- Having a wind-down routine helps your mind and body prepare
- Build a ramp to your sleep (example: start slowing down in the evening)
- Example: Dinner > Walk > Shower > Stretch > Read
Make your sleep space sacred
- Clean your room and declutter your space
- Get a diffuser, salt lamp, or anything that feels relaxing
- Don’t watch TV or do other things in bed
Get off the sleeping pills
- I never found a sleeping pill that didn’t leave me feeling groggy
- Taking melatonin can trick your body into producing less naturally
- It might take time, but it’s better in the long run
Eat clean
- Heavy meals or food from restaurants can mess with sleep
- If possible, go for organic or non-GMO foods
- Try to eat clean all the time, but especially at dinner
Forget about sleep tracking
- I tracked my sleep for years but it had a negative impact overall
- Some early insights were good (like alcohol ruining sleep)
- But I would wake up and wonder, “Did it register that?”
- I realized it’s better to let go of the data and not obsess over it
