The gold standard for the day to get a great nights sleep.
Let’s be honest. Sleep isn’t failing you—your days are.
Picture this: you’re bone-tired, desperate for rest. But the moment your head hits the pillow, it’s like a 24-hour news channel in your brain. Or maybe you pass out from sheer exhaustion, only to wake up feeling like you didn’t sleep at all.
Here’s the truth no one talks about: your nights are made by your days. What you do—or don’t do—when you’re awake determines whether your body will let you rest. If you’re overstretched, overcaffeinated, and under-connected to yourself, your nights don’t stand a chance.
The question isn’t whether you want better sleep. It’s whether you’re willing to make better choices—starting the moment your alarm rings tomorrow.
Wake with alarm at the same time every day - this is a Dr Matthew Walker special - boring but effective.
5, 4, 3, 2, 1 - UP! Don’t think to long. This is a Mel Robbins trick. Not sure on the science of it but she’s convinced. It certainly blocks your feelings coming into play… yes the bed is comfy but lets not focus on that.
Or a cuddle - if you need to take a moment to get some oxytocin, then count backward, take that medicine.
Sun exposure - this sets up your internal clock. Setting your metabolism so your body then also knows when night is coming. Predicting sleep.
Add in some:
NSDR aka yoga nidra - if you are running on empty start with a meditation.
Movement in the sun early = perfect and ideal. No sunglasses.
Exercise & Grit - lift the intensity to set up your blood glucose levels (small snack before your head out).
Breakfast (humming)
Cold exposure - shower 20 seconds or face
Delay coffee for 90 mins after waking then ENJOY IT! - this is about the neurotransmitter adenosine. Another master of sleepiness.
No caffeine after 2pm - choose other ways to recharge the brain
Routine breaks during the day
90min work :20min break or 20min work :2min break
cut 5-15 mins off meeting times
Breathwork or movement - find the horizon in the break times or do a quick movement snack.
Worry journal - set a time each day to check whats on your mind and driving your actions
Eat away from your desk - set up your stomach to accept food by slowing down first and move away from “risky” distractions (ie: phones/emails/work tasks). Humming is a great way to switch to the nervous system you need.
Take your work hat off - what’s your signal to you to put tools down? Make a ritual of it.
Next up the evening…