How To Sleep

Today’s Blog is 5 seconds:

Welcome To “How To Sleep.” Today I will go through different things you can do to get the best possible sleep, which will have an IMMEDIATE impact on your recovery and progress.  Implement one or all of these to take MASSIVE ACTION. 


Lets Take a Closer Look:


Your progress has stalled, you’re noticing a slowing down in your weight loss or strength gains and you’re just not hitting those PRs anymore. You’re busting a gut at the gym, eating well and keeping track of your intake. So then, what’s causing this stall?

This happens a lot, and this is easily the time where people choose to give up and say that they just can’t lose anymore weight, strengthen any longer and decide to give up eating healthy. In reality, it’s a simple thing that may be holding you back.


“But, I haven’t slept since my first was born!”

Yes, I get it. We as parents don’t sleep as much as we used to, as much as we’d like, and sometimes as much as we need. But recovery is a big contributing factor into your fitness. We know we need our bodies to recover. We feed it to recover and we “rest” it to recover. But what we really need to focus on, is sleep to recover.

Today, I am going to talk about how you can get the best sleep, with whatever amount of sleep you can get, because as parents, I know sleep is a tough subject.

To begin you need to monitor your sleep. By doing this you can create a sleep schedule and sleep environment that suits your lifestyle and still gives you the opportunity to rest and recover from your workouts.

How To Take Action:

This week monitor your sleep. Take note of when you are going to sleep, how long you are sleeping for and what time you wake up. From this information, you can create a sleep schedule that fits for you, your family and your lifestyle.

Here are some things you can do for sleep that can improve the quality of your sleep.

  1. SLEEP IN A DARK (and I mean pitch black) ROOM

So this may mean closing the bedroom door. If you’re worried you won’t hear the kids, keep the volume on the monitor on, so that you can hear them. But make sure the video (if you have a video) is off so that the room continues to be dark.

Cover up those windows.

In trying to keep the room as dark as possible, invest in quality coverings for you windows. This may mean going out and buying blackout curtains or blinds. By doing this you are contributing to getting the best possible sleep.


In order to get good quality sleep, you need to aim to get 6 to 7 all the way up to 9 hours of good sleep. And you need to make this is consistent throughout the week. What do I mean by this?

If you aim for 7.5 hours, like me, you need to do this everyday, including weekends. It is so important that you don’t just stick to this schedule Monday to Friday and then have a lie in on Saturday and Sunday. You need to make sure this schedule is tight throughout the whole week so that it doesn’t affect your sleeping patterns.


Yes, sounds like what we do with our children! But that’s exactly right. Get yourself into the habit of winding down for bed. Whatever it looks like for you, make sure this becomes habit, an everyday bedtime routine.

Here’s an example of mine:

An hour before I go to bed:

  • Set my alarms for the next day – This is the last time I look at my phone.
  • Stop using all devices and this includes no TV.
  • Take a shower.
  • Meditate – I follow an app and I do this for 10-15 minutes. OR
  • Read – A few chapters of whatever book I am reading (I usually have a peppermint tea if I’m reading) – At this time I’m reading – The Power of Intention by Dr. Wayne W. Dyer.
  • Check all the doors are locked – I can’t sleep unless I do this and if I don’t I just lay in bed thinking about it.
  • Make sure my room is as dark as possible (usually the Misses does this as she goes to bed before me).
  • Go check on my kids one last time before I myself go to sleep.
  • Close the door.

  1. NO MORE CAFFEINE (coffee) after 3pm-ish

Try and make sure that you’re not having too much caffeine during the day and especially after 3pm. This definitely also includes drinks with caffeine, so certain teas, fizzy drinks and even chocolate.


We all do it, but it’s time to stop! Hitting the snooze button will set you back into a deep sleep and will disrupt your cycle, causing you to wake up feeling more tired than if you had just gotten up at the first alarm.

This can easily be done over a few days of monitoring your sleep habits and deciding what helps you calm before bed. You may have to try different things and change things to find what suits you better. Once you have decided on your routine, STICK TO IT. Make it a habit and it will just become part of your life.

Making sure you are getting the right amount of sleep, will allow you to continue hitting those goals, of getting leaner, getting stronger, staying active, etc. We know how important it is for our children to get the right amount of sleep, so that they can grow, hit those milestones and stay healthy, so we need to make sure that we are doing the same for ourselves too.

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Simon Macey

Simon Macey

Expert Fat Loss Coach. Father of 2 beautiful children who's sole goal in life is to be the best partner and dad.