Sleep Expert's 7 Step Evening Routine For Better Sleep

I recently implemented world leading sleep expert Matthew Walker's evening routine and it has completely changed my life.

We all know sleep is important, despite that sleep was always the first thing to go in my schedule. I'd cut it when I was busy or stressed with work.

The reality is that sleep is one of the most powerful health building tools we have. And when you look at any sort of research the benefits are extremely clear cut.

From better body composition & cognitive performance, to feeling more satiated and a living a higher quality life, sleep has become something I rarely negotiate with.

Here's his 7 step routine that. implemented :

1. Remove caffeine 8-10 hours before bed. I actually will not consume caffeine after about 8-9am .

2. The next and potentially most important piece is sticking to a schedule - my schedule was 10pm - 6am. Aiming for 8 hours of sleep.?

We have a lot what he calls "social jet lag" in the modern world. You have a set routine during the week, but will then stay up late and sleep in over the weekend.

This is to be avoided if possible as it breaks routine and can cause problems with getting to sleep.

3. Getting enough sunlight exposure. This can help regulate sleeping patterns, especially if you get the exposure right in your eyes early in the day.

4. Wind down routine begins 60 minutes before bed. I have set my sleep reminder for 9pm on my iPhone where everything will shut off, with a hard stop at 9pm on the work laptop.?

5. Warm shower or bath. In order for you to fall asleep, body temperature must fall 1-3 degrees Fahrenheit. By going into a warm bath or shower the body then will dump head and help you feel drowsy

6. Environment. Getting this part right from my own experience can make or break your nights sleep.

A few key things, the room should be cool 66-68 (18-20) in temperature - We have a fan in summer because Scottish houses are built to keep heat in with no AC.

The room should be pitch black - We have blackout curtains, but on top of that I wore an eye mask to block out any light than seeps through the cracks.

Remove devices from the room or at least keep them on the other side of the room - I plugged my phone in over the other side of our bedroom.

Step 7 : Wind down without screens for me involves 1 or 2 things. Mainly going to be reading a physical book or doing some brief stretching - I found both an incredible way to wind down and feel my best.

I am still not perfect with this routine, but I get most of the way there most of the time , and that in my opinion is what matters most for health.

How can you be as consistent as possible! From better work performance to strength gains to being more energised and just feeling rested, the challenge was one of the best things I have done for my health and will continue moving forward.

From our Head Coach James Collington :

Exercise is not just about aerobic output or how big your muscles are.

Sure, exercise can improve your physical health, trim your waist and add years to your life. But these aren’t the only reasons that motivate most people to stay active.

People who exercise regularly tend to do so because it gives them an enormous sense of wellbeing. They feel more energetic throughout the day, sleep better at night, have a sharper memory and feel more relaxed and positive about themselves and their lives

Whenever you feel anxiety or stress growing, take regular breaks from whatever is triggering these feelings. Go for a walk, put down the tech or try some meditative breathing exercises.

Make healthy food choices. What you eat CAN have a huge impact on how you feel.

Limit your exposure to news and social media if you find these are the areas of your life that cause more anxiety than joy.

I make sure I switch off from all tech (laptops, tablets, phones. Every night from 7pm and leave my phone on “do not disturb” until 7am the following morning).

Connect with those who lift you up. And stay away from the ‘energy vampires’ in your life, We all have them.

Our client Scott is the SVP and general manager at Red Bull. With a high profile role, his life involves a lot of travel, entertainment, stress and work.?

Scott had been struggling to lose weight for years. And despite being consistent with his exercise he was falling down far too often when it came to nutrition and alcohol, one of the most common challenges our clients suffer.?

Scott connected with me on an initial call and seen the value in what we do here. He joined our 12 month program to commit to making a lifelong transformation.?

In just 4 months we have solved a problem Scott could not figure out on his own for years. 21lbs down, feeling better than he has in years, more energised and focus than ever before and working towards a long term sustainable health transformation. He understands nutrition more than ever and believes he has turned the corner for the rest of his life.?

I speak to executives every day who decide to remain chugging along hoping something changes. Only to look up years later and realise they are often worse off than they were 5 years ago.?

Although we are all ageing, unless you are in your 80’s (where the goal may be to focus more on maintenance than progression) the vast majority of people SHOULD be feeling stronger fitter and healthier as a result of the program they are following.?

If you are not, then I am afraid to say that you are on the wrong program. Doing the wrong things and focusing on the incorrect daily actions.?

If you would prefer to make a small investment of time, effort and finance to shortcut years of wasted time and effort then we might be able to help you out.? I can say that my first investment into a coach around 9 years ago was one of the best decisions of my life.