4 Steps to Fix Your Sleep in a Week (And Feel Amazing)

You are reading The Fit Executive Blueprint, the newsletter created by Andy Naylor, CEO of Naylor Body Design

I once had a client tell me:

"Andy, I don’t have a sleep problem. I fall asleep just fine. I just wake up 37 times a night feeling like I ran a marathon in my dreams."

And there it is. The silent epidemic among business leaders.

You're not simply "tired."

You’re at your limit.

You know it, I know it, so let’s say it:

You wake up already fatigued.

You rely on coffee to feel human.

By 3 PM, your brain is operating on Microsoft Windows ‘98 speed.

At night, you're either wired, scrolling through your emails in bed, or passing out from sheer exhaustion…

Only to wake up feeling worse.

I’ve coached busy business leaders for over 22 years, helping them lose weight, build muscle, and feel their best…

But NOTHING kills progress faster than garbage sleep.

So, let’s fix that in one week.

Step 1: Stop Hitting Snooze

Hitting snooze is like breaking a promise to yourself first thing in the morning.

Your brain says, “Let’s go.”

Your body says, “Nah, 9 more minutes.” This creates mental drag.

Here's what to do:

Set one alarm.

Put your phone across the room.

Stand up immediately.

(Sorry, no mercy here. You’re a business leader, not a teenager avoiding school.)

Step 2: Your Nightcap Is Screwing You Over

You think a glass of wine helps you relax?

Yes, it does... for about an hour.

Then it wrecks your deep sleep, causing you to wake up with no energy.

Here's what to do:

Cut alcohol 3 hours before bed.

Switch to herbal tea and magnesium (your brain will thank you).

Step 3: Get Off Your Phone Before Bed

Your brain isn’t meant to handle emails, stock market crashes, and late-night business ideas before sleep.

Yet, here you are, at 11:42 PM, doom-scrolling like it’s part of your job.

Here's what to do:

No screens 45 minutes before bed.

Read a book, stretch, or have a real conversation with your spouse.

Step 4: You’re Not a Vampire, Get Some Morning Sun

You know that drained feeling at 2 PM?

That’s not “aging.” It’s your screwed-up circadian rhythm.

Here's what to do:

Get outside in the first 30 minutes after waking.

Even 5 minutes of sunlight helps reset your sleep cycle.

What Happens When You Fix Your Sleep?

You wake up before your alarm (without feeling dead).

You stop needing coffee to function.

Your energy skyrockets: meetings feel sharper, workouts feel easier.

You finally start losing fat and building muscle without adding more effort.

I’ve seen business leaders completely transform in 7 days by fixing their sleep.

Yet, 90% of people will read this and go back to scrolling at midnight.

Be the 10%.

Which of these sleep mistakes are you guilty of?

Book a consultation call (complimentary) today by visiting my website (link at top of post)

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