Craig Lapsley
- Feb 10, 2023

Say Goodbye to Zombie Mode: How to Sleep Like a Pro

Are you feeling like a walking zombie, constantly reaching for coffee just to make it through the day?

Then it's time to bid farewell to those bleary-eyed nights and embrace the power of a proper kip.

Studies have shown that a good night's sleep brings with it a host of benefits, from sharper cognitive function and physical health to improved mental well-being and an energy boost that'll make Red Bull jealous.

On the flip side, shoddy sleep has been linked to a raft of chronic diseases, a weakened immune system, cognitive decline, and stress levels that'll make a SAS commando break out in a cold sweat.

So, if you're ready to start snoozing like a pro, here are my top tips for a good night's sleep:

1. Establish a sleep schedule and stick to it like glue. Bedtime and wake-up time, same every day.

2. Make your bed a no-go zone for anything other than sleep and intimacy. That means no phones & no TV. Cuddling your pup is allowed.

3. Limit caffeine intake and steer clear of other stimulants, especially post-lunch.

4. Fuel up on carbs at night to help produce the sleep hormone, melatonin (depending on your dietary needs, of course).

5. Create a sleep-friendly environment: cool, dark, and 19 degrees Celsius.

6. Wind down with a pre-bed ritual, like reading or a warm bath, to de-stress and relax.

7. Say no to alcohol, as it'll disrupt your sleep faster than a cold shower.

8. Hold off on fluids 2 hours before bed to avoid those inconvenient bathroom trips.

9. Get some morning light exposure to set your body's sleep-wake cycle.

10. Supplement with magnesium, which has been shown to improve sleep quality and duration. I recommend magnesium glycinate for best results, but avoid magnesium oxide like the plague.