I got quite a nice response to last week's email on sleep deprivation.
(If you haven’t already checked it out, click here to do just that)
But it was very much a 'why' and 'what' kinda email. I spent most of it telling you how dreadful a lack of sleep was on your body, a kind of educated scare tactic 😂
So, today's email is once again on sleep, but instead of filling you with facts and figures, I want to share some of the things that you can do to improve your sleep quality.
Without further ado, let's dive right into the...
9 Things I Do To Improve My Sleep Quality
Sleep is, hands down, the most important health habit there is.
Without great sleep, you’ll always feel like you’re driving with the brakes on.
Over the years, I’ve tested and refined my sleep routine.
I take my sleep extremely seriously. Not to the point where I obsess over it, but I do place tremendous value on it.
So here are 9 things I do to improve my sleep quality...
1. Ear Plugs
If you share a bed, these are non-negotiable. Even the slightest noise can disrupt your sleep, especially if you’re a light sleeper. So, to combat any noises, I’ve used Loop earplugs for years and couldn’t live without them.
Wherever I travel, they come with me. I don't know how to exactly describe it, but when you put them in, it feels like you enter some sort of different reality.
2. Mouth Tape
Humans are meant to breathe through their noses, but many of us lose this habit. Mouth breathing is becoming an increasingly bigger issue amongst not only adults but kids as well.
When you breathe predominantly through your mouth, you're open to issues:
- More likely to develop sleep disorders, such as sleep apnea.
- Children who mouth breathe are more likely to have dental problems and facial differences.
- Again, in children, mouth breathing can cause behavioural issues such as ADHD.
There aren’t many things in life I couldn’t live without, but I can honestly say that mouth tape is one of them. I've always been a good sleeper, but using mouth tape has taken it to a whole new level. It helps me get deeper rest and, not to mention, I wake up feeling fresher every morning. My go-to brand is Hostage Tape.
3. Nose Strip
Very closely linked to the previous point. If your nasal passage isn’t great (like mine), this is a lifesaver. Using a nose strip makes breathing through your nose easier and improves sleep quality.
I first started using nose strips 2 years ago, and I had no expectations whatsoever. But it's not until you put a nose strip on and breathe through your nose that you realise how much of a difference it actually makes.
My breathing on one side is shit, but when I slap that bad boy on I genuinely feel like someone has injected oxygen into my nostrils 😂
I also use them when I do my long runs, and they're also a big help. Any brand does the job.
4. Magnesium
I've been taking magnesium before I sleep for a very long time. There are several different types of magnesium, but I’ve found that magnesium glycinate works best.
Simply knock them back 30-60 minutes before you hit the hay and reap the benefits. Research suggests that it can have a positive impact on sleep quality, as well as benefits to muscle function and repair.
If I was going to suggest 3 non-negotiable supplements you should take, this would be one of them.
5. Blue Light Glasses
Screens are as much a part of life, as the god damn sun and moon. But we weren’t designed to stare at bright light before bed.
There are a few issues with late-night screen exposure:
- Screens keep you engaged, making it harder to switch off.
- They emit blue light, which can wreak havoc on your circadian rhythm.
Your 'circadian rhythm' is your body's internal clock. It wakes up according to sunrise and wants to go to sleep when the sun sets. It's how nature intended us to act. But modern technology doesn't care for what nature intended all that much.
So, to get around it, I’ve been using blue light glasses for 4-5 years, and I can’t watch TV in the evening without them. On top of this, make sure your devices have the blue light filter automatically turned on in the evening.
6. Cold, Dark Room
A cool temperature (16-18°C) and complete darkness are essential for high-quality sleep. When your room is too warm, it can disrupt your body’s natural ability to drop your core temperature, which is necessary for deep sleep.
To optimise your sleep environment:
Set your thermostat between 16-18°C for ideal conditions.
Use blackout curtains to block out streetlights and early morning sunlight. (Moving to Spain and having shutters is amazing!)
Eliminate artificial light—cover LED displays and avoid nightlights. If you have an Alexa or another similar device, cover the light with a sticker or plaster. It's what I do. Otherwise, I'm smashing it off the wall.
Choose breathable bedding—A light duvet and cooling mattress topper can help regulate body temperature.
A colder, darker room signals to your brain that it’s time for deep, restorative sleep, improving both sleep onset and quality. It's a very simple fix with huge payoffs.
7. Consistent Wake Time
Waking up at the same time every day—yes, even on weekends—is one of the most powerful ways to improve sleep quality. I know it's harder at the weekends, but this is such a helpful tip.
My HRV sees a significant jump when I'm up at 6:30 a.m. and asleep at 10:30 p.m. ish.
Your body thrives on routine, and a consistent wake-up time helps regulate your circadian rhythm, making it easier to fall asleep at night and wake up refreshed.
When you consistently wake and sleep at roughly the same time, your sleep efficiency improves, so you spend more time in deep, restorative sleep. It can also reduce the need for an alarm—over time, your body naturally wakes up at the right time.
Tip: If you need to shift your wake-up time earlier, do it gradually, 10-15 minutes earlier each day until you reach your goal. Stick to it, and you’ll notice better energy, focus, and mood throughout the day!
8. Morning Sunlight
Again with the circadian rhythm chit-chat, you might be starting to sense a theme. Getting outside within the first 30-60 minutes of waking is one of the most effective ways to regulate it
Natural sunlight exposure early in the day signals your body that it’s time to be awake, helping set your 'internal clock' for better sleep at night. Now, if you're reading this back home in Ireland, or maybe you're in my old stomping ground of London, you might be sat there thinking, "what fu*king sunshine" 😂.
But it doesn’t have to be direct sunshine; when it comes from behind the clouds, that's good enough. Besides, beggars can't be choosers, can they?
Sunlight exposure also boosts Serotonin levels, which enhances mood, energy, and focus throughout the day. It also helps suppress melatonin in the morning, making you feel more alert, while ensuring melatonin production kicks in later when it’s time for sleep.
For best results, spend at least 10-15 minutes outside in direct sunlight—just please don't stare directly at the sun! That won't be of any extra benefit. If it’s cloudy, aim for 20-30 minutes to get the same benefits. If natural sunlight isn’t an option, you could invest in one of those really bright lights that kinda mimics sunlight. A 10,000-lux light therapy lamp can be a great alternative.
I had one when I lived in Wembley and used it every morning in the winter. I'd literally shove my face in it for a few minutes and imagine I was on a beach in the Maldives (that second part isn't true 😂). Bleak times.
9. Pen & Paper
A racing mind can make falling asleep a challenge, especially if you’re juggling multiple tasks, ideas, or simply everyday family stress. Instead of letting these thoughts keep you awake, I use a simple but effective method: brain dumping onto paper before bed.
Spending just a few minutes writing down thoughts, to-do lists, or worries helps clear mental clutter and signals to the brain that it’s time to switch off. This reduces nighttime overthinking, lowers stress, and makes it easier to fall asleep.
I find this especially helpful on busy days when my mind is still active late at night. The simple act of writing things down, with a pen and paper, provides instant relief.
You're giving yourself control and knowing that tomorrow, you've got a plan. It's helped me tremendously, and I can't recommend it enough.
For you lot out there who don't like using pen and paper and want to be all fancy with your iPad and iPen. Remember, we don't want to be on screens just before bed. You might be improving the situation with a 'brain dump', but in the same breath, you're undoing it slightly be using a screen.
Cmon, think logically with this one and act like the caveman or cavewoman you are and use an old-fashioned pen and paper.
There we have it, all nine in the bag. I hope you find that helpful. As always, if you have any questions, simply pop me a reply, and I'll happily answer them.
Happy sleeping.
Quote for the day
“Success is not final; failure is not fatal: it is the courage to continue that counts.”
– Winston Churchill
Fall 9 times, get up 10. That's the motto I want you to take with your health and fitness. You're going to fail, and you're also going to see some success, but what you can't do is let either of them stop you from pressing forward.
Don't let success make you complacent, and don't let setbacks stop you. So, what do we do?
We fall 9 times, get up 10.
That's how winners win!
Have a great week.
- Mark
P.S. Whenever you’re ready, here’s a few ways I can help you:
