“If you’re only thinking about sleep in the hour before you go to bed—it’s too late,” says Barry Bridges. He’s
a qualified sleep recovery specialist who coaches guys on how to upgrade their shuteye itineraries, helping them snag the sort of quality dozing time that regenerates and bolsters mental resilience.
Research has shown that poor sleep (or lack of shuteye) can have a knock-on effect on your emotional well-being, ramp up your stress levels and even cause you to gain weight. So, if you’re struggling to snag your prescribed eight hours under the covers, revamping your approach could be one of the most important steps you take for your health this year. “You have to build recovery strategies to prepare for better sleep in the evening,” says Bridges.
Step 1: Take Regular “Recharge” Breaks
The key to securing better shuteye is understanding your ultradian rhythms, says Bridges. Simply put, this pattern is a series of bodily cycles that take place during a 24-hour day. You’ll want to get in sync with this rhythm, adopting a workflow that plays into your natural work and rest cycles. “We have a peak performance drive for every 90 minutes,” says Bridges. “Then your body will want to recover.”
He warns that an all-day-hustle mindset—i.e., work, work, work until you clock out—can harm your energy levels and sleep schedule. Instead, aim to take regular “recharge” breaks where you step away from your desk for a quick reset. “Timing of these breaks is key,” adds Bridges.
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If you’re an early bird, you should aim for two breaks before lunch when your energy levels are still high and then three in the afternoon hours when you start flagging. Night owls? Just flip that schedule around to accommodate your slower start.
“Breaks don’t need to be long,” he says. “Ideally, you want to take a 20-minute break, but two to five minutes is fine, too.” These scheduled moments can involve anything that’s unrelated to work: listening to music, taking a bathroom break, filling up your water bottle or chatting to a colleague about next weekend’s rugby test.
Step 2: Follow the 10K Rule
Getting sunlight is fundamental to a good night’s rest, says Bridges. Snagging that golden glow at the right times will spark the release of serotonin to get your motor running and your mood stabilised. But this sunlight soak-up also ramps the production of melatonin, the hormone responsible for your sleep-wake cycle.
Ultimately, you want to snag between 5 to 30 minutes of the good stuff, but not just any sunlight will do. “You’ll want to expose yourself to around 1 000 lux in the morning and 10 000 lux at midday,” says Bridges. Lux is a measurement of light intensity and any amount below 1 000 won’t have an effect. (That’s why recent research has debunked claims that solely the blue light from your phone’s screen can stop you from falling asleep.)
You can use an app like LUX Light Meter (available on iOS and Android) to measure this important metric. Once you’ve mapped out the best spots, schedule regular time under the rays to build a strong foundation for your resting hours.
Step 3: Pencil in a Brain Dump
Ever hit the hay only to find yourself mulling over the events of the day? When your brain is cluttered with thoughts—both positive and negative—it can be difficult to fall asleep, warns Bridges. But there is a quick fix: the brain dump. “You’re basically unloading everything on your mind,” he says. “And like every other part about your sleep recovery plan, it’s all about timing.”
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In the morning, grab a pen and crack open a journal—it’s time to “dump” all the negative thoughts in your head onto the page. Then, an hour or two before bed, devote this scribbling session to noting down all the positive thoughts bouncing around in your noggin. “Taking time to declutter your head while you’re awake is crucial to your sleep recovery strategy,” says Bridges. Research has shown that this practice might not just yield better shuteye, but can help ward off depression and lead to long-term benefits for your overall mood.
Step 4: Eat Yourself Sleepy
“Eating breakfast helps release serotonin,” says Bridges. This is your mood-regulating hormone and getting a healthy supply will help you stay sane under pressure. It also plays a crucial role in modulating sleep. “But to get the maximum benefits, you need to get the timing right.”
He recommends tucking into your first meal an hour or two after you wake up. “Your internal organs—especially the pancreas—take a couple hours before they’re read to absorb carbs.” Ideally, you’ll want to eat after you exercise and snag some sunlight, and it’s best to feast on high-protein fare like eggs, muscle-building shakes or protein oats. “A high-protein breakfast contains important amino acids that help with serotonin production and improve sleep quality,” adds Bridges.
Step 5: Manage Your Stress Levels
Or more accurately: pinpoint the source of your stress. It’ll come as no surprise that adrenaline and cortisol, the debilitating cocktail of hormones you know as stress, can wreck your sleep schedule. However, with some introspection, you can start to get a handle on this manic mixer helping you build up a buffer against possible sleep problems.
READ MORE: Time Off? Here’s How to Get More (And Better) Sleep
Bridges recommends asking questions like: “Are you just responding to stress around you? Are you afraid of conflict? Could your stress be tied to gut health?” There are a range of causes, so working methodically backwards until you find the cause could help you start working on this shuteye saboteur. One effective strategy? Lean into it. Embracing stressful situations will usually reward you with a shot of dopamine, the feel-good hormone that’ll keep you in a positive space.
Meet Barry Bridges
He’s a sleep recovery specialist who has helped countless guys rein in their restless nights. To book a free session (or download his free sleep recovery guide) tap HERE.
