Sleep Optimisation: Basics to Advanced

Let’s get straight into it. There are some basic things you should already be doing for better sleep, and then we’ll get more advanced.

This is not medical advice. Check with your doctor or health practitioner whether any of this is right for you, and use your own judgement.

A blend of holistic and logical: cover the foundations, then fine-tune what isn’t working. It’s a bit like training in the gym. Train, eat, sleep, and you’ll go far. But if you jump into fancy supplements or tools without a strong foundation, you might see temporary gains, but nothing sustainable.

Level I: the basics that actually work

These aren’t sexy. They take discipline, which is why few people do them. But they work.

Temperature, light and sound. These three will give you most of your results.

• Temperature on the cooler side, around 16 to 20°C, supports better quality sleep.
• Light kept to a minimum. Blockout curtains and no LEDs is ideal.
• Sound kept low or gentle. Soft background noise or music can drown out sounds from outside.

Limit caffeine. Depending on your sensitivity, some people can handle it before midday. Personally, any caffeine messes with my sleep, even if I have it at 8am.

Reduce alcohol. It might help you fall asleep faster, but it wrecks the quality of your sleep.

Don’t eat too close to bedtime. Aim for your last meal at least two and a half hours before bed, so digestion isn’t competing with sleep.

Screens off before bed. Blue light disrupts your circadian rhythm, and tech stimulates your mind. Wind down, don’t ramp up: at least an hour before bed.

Create a wind-down routine. This is your secret weapon. Breaking the pattern of the day is key. Go for a walk, do some gentle yoga or meditation, and disconnect from the momentum of your day.

A tip: skip the Netflix trap. More than 30 to 40 minutes of couch time before bed can tip your body into “pre-sleep mode” too early, and your sleep is lighter later.

Level II: remove common stressors

If you’ve nailed the basics and still feel terrible in the morning, it’s time to look deeper.

• Supplements keeping you awake. B vitamins, especially B12 or B6, can be stimulating. Avoid them late in the day.
• Overworking. If your mind is still firing at 10pm, you haven’t given yourself enough space to wind down.
• Nutrient deficiencies. Iron, magnesium, B6, zinc and more can all affect sleep.
• Blood tests. Ask your GP about checking for deficiencies, thyroid function and anything else that could be affecting your nervous system or your body clock.

Level III: strategic interventions

This is where you earn the advanced tools. If you’ve covered Levels I and II, this is your next step. Talk to your GP or a qualified practitioner before starting any supplement, especially if you take medication or have a health condition.

Calm your stress response

The aim is to bring your system into rest mode in the evening. Think low effort, high reward:

• Epsom salt baths for muscle relaxation.
• Slow, mindful stretching. Yin yoga is ideal.
• Breathwork: box breathing and long, slow out-breaths.
• Nature: the beach, the ocean, the mountains.
• Adaptogens such as ashwagandha and rhodiola are plant compounds some people use to support their stress response. Some people react badly to them, including low mood and thyroid effects, so do your research and get advice first.

Support your liver

Waking around 3am can sometimes be linked to how your body is processing things overnight. Herbs and supplements such as milk thistle, TUDCA and NAC are often used for liver support. Ask a qualified practitioner whether they suit you.

Balance blood sugar

A drop in blood sugar during the night can wake you up.

• Eat regular, balanced meals through the day so your energy stays steady.
• A continuous glucose monitor can show your blood sugar through the day and night.
• Ceylon cinnamon is often used to support blood sugar (not the more common cassia cinnamon).

Supplement smart

These are some of the supplements people commonly use for sleep. Doses and suitability vary from person to person, so get advice before you start.

• Magnesium glycinate: a well-absorbed form of magnesium that many people find calming at night. It can affect sleep negatively in a minority of people, so pay attention.
• Zinc: a trace mineral involved in hormones, immunity and sleep. High doses over a long time can lower copper and iron.
• Taurine: an amino acid that’s depleted by stress. It may slightly lower blood pressure.
• L-theanine: an amino acid found in green tea, for relaxed alertness and a calmer mind.

Work with your body clock

• Blue light blockers: start wearing them after sundown.
• Morning light: get outside within 30 minutes of waking to train your circadian rhythm (a light box can help in winter).
• Sunset walks: teach your body when night begins.

Final thoughts: track, reflect, adjust

Don’t overcomplicate it. Start with the foundations and be honest: are you actually doing the basics, consistently? If you are, then dig deeper.

The goal isn’t just “better sleep”. It’s to wake up feeling restored, clear-headed and ready to live.

If you’ve tried everything and still can’t switch off, it may not be your sleep routine at all. For people who hold everyone else all day, a busy mind at night is often a battery running low. The free Overgiver Profile shows you where yours is at.