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Sleep

How I Fixed My Sleep, and boosted energy levels and motivation by magnitudes

Sleep is one of the most underrated aspects of modern life. In a culture that celebrates productivity and hustle, it’s almost seen as a badge of honor to skimp on rest, soldier through exhaustion, and push on despite feeling drained. But the truth is, sleep is the #1 factor for maintaining high energy levels, as well as supporting your physical and mental health. It’s not just about how many hours you spend in bed—quality sleep forms the foundation for every aspect of well-being. I know this firsthand. I used to struggle with terrible sleep, often waking up fatigued and unfit, especially after high-stress days at work or in my personal life. Fixing my sleep wasn’t easy, as I discovered it’s deeply intertwined with other habits like exercise and diet, which can dramatically impact the quality of rest. But through trial and error, I found what worked—and today, I see sleep as the cornerstone of my health and longevity. Here’s how I turned things around.

Tracking​

First of all most important is to track your sleep and recovery quality. The best devices for that are:

Apple Watch, Oura

  • Apple Watch - I use the Ultra 2 model as it is the all-in one device, which has very accurate tracking of pulse, oxygen level and wrist temperature, you can also use to track exact exercise metrics
  • SleepCycle on iPhone, utilizes not only the microphone of my phone but also the Apple Watch.
  • Oura Ring - If you don't like wearing a watch during the night, Oura is the best alternatrive, it can track the same parameters reliably, and has a great analytivcs compaian app. But in reviews it showed that the pulse tracking during exercise is way off a refernce measurement sometimes.

Goals​

The goal should be to achieve 8.5h of total sleep, the different phases of sleep should be in the following ranges:

• Deep Sleep (1–2h) Affects physical recovery and immune function. Deep sleep is when your body repairs itself, so the lower duration might explain why you don’t feel refreshed.

• REM Sleep (1.5-2h). It's critical for emotional regulation and memory consolidation. If you feel that you feel fatigue or dizzy during the day.

• Light Sleep (majority of sleep). While light sleep is a normal part of sleep cycles, spending too much time in this phase without progressing into deeper stages could signal fragmented or low-quality sleep.

Routines​

  • In the beginning I kept a food diary to identify potential triggers for stomach acne or colon pain, anyways I try to avoid heavy, fatty, or spicy meals in the evening.
  • During the day I try to stay hydrated but I reduce fluid intake 1–2 hours before bed to limit nighttime awakenings.
  • I eat dinner at least 2–3 hours before bed to avoid digestive strain while sleeping and I try to avoid eating overly heavy, fatty, or spicy foods.
  • I reduce evening stimulants like caffeine, black or green tea at least 8 hours before bed.
  • My sleep environment is cool, dark, and quiet, I use ear plugs every night.
  • I use blue light-blocking glasses in the evening and reduce screen exposure after sunset. At the very least, you should use the Night Shift mode on your Apple devices.
  • I try to reduce my stress level 1-2 hours before sleep, meditation and use no screens. I measured blood pressure to learn when I'm at low stree level.

Supplements​

I take several supplements to support high-quality sleep and recovery by promoting relaxation, improving sleep stages (deep and REM), and reducing stress.

For high-quality sleep and recovery, I take few supplements depending on how I feel.

Here’s an extended version of your lists with additional scientifically-backed supplements and their benefits:

For Relaxation and Deep Sleep​

These supplements help calm the nervous system, enhance sleep quality, and promote deep recovery:

  • Magnesium Glycinate (300 mg) – A highly bioavailable form of magnesium that relaxes muscles, reduces stress, and improves sleep quality by regulating GABA activity.
  • L-Theanine (200 mg) – An amino acid found in green tea that promotes relaxation without drowsiness, enhances alpha brain waves, and reduces cortisol levels.

For Better Sleep Onset and Recovery​

These compounds improve sleep onset, depth, and recovery, supporting circadian rhythm regulation:

  • Glycine (3 g) + Melatonin (0.5 mg) – Works synergistically to enhance sleep efficiency, lower body temperature for sleep onset, and support collagen synthesis for muscle repair.
  • Melatonin (0.5–1 mg) – Supports circadian rhythm regulation, especially useful for jet lag, night shifts, or inconsistent sleep schedules.

For Stress Reduction and Immune Support​

These supplements help combat chronic stress, regulate cortisol, and strengthen immune function:

  • Ashwagandha (300 mg) – An adaptogen that reduces cortisol levels by up to 30%, enhances stress resilience, and supports testosterone and thyroid function.
  • Zinc (15 mg) – Supports immune function, testosterone production, and neurotransmitter balance, essential for overall stress management.

Current experiments​

I'm experimenting with, I will report about positive or negative effects later:

  • Apigenin (50 mg) – A flavonoid found in chamomile that binds to benzodiazepine receptors, acting as a mild anxiolytic to help reduce overactive thoughts before sleep.
  • Taurine (500 mg) – Helps regulate GABA receptors, improving REM sleep and relaxation while also supporting cardiovascular health.
  • Phosphatidylserine (100 mg) – Helps lower cortisol levels at night, making it easier to unwind and fall asleep.
  • Rhodiola Rosea (250 mg) – An adaptogen that boosts mental resilience, reduces fatigue, and enhances cognitive performance under stress.
  • Quercetin (500 mg) – A powerful flavonoid with antioxidant and anti-inflammatory properties, supporting immune defense and mitochondrial function.
  • Reishi Mushroom (500 mg) – A medicinal mushroom that reduces stress, enhances deep sleep quality, and modulates immune response.

Would you like me to refine your full supplement section with these additions for a seamless integration? 🚀

My extended sleep checklist​

General​

  • Avoid food: No meals 2–3 hours before bedtime, especially heavy, fatty, or spicy foods.
  • Limit caffeine: No caffeine 8–12 hours before sleep.
  • Keep it cool: Bedroom temperature between 16–19°C.
  • Dark and quiet: Blackout curtains and noise reduction (earplugs, white noise machine).
  • Wind down: Reduce stress with mindfulness, reading, or light stretching 1–2 hours before bed.
  • No blue light: Avoid screens or use blue-light-blocking glasses 2 hours before bed.
  • Stick to a schedule: Consistent sleep and wake times daily (even weekends).

Supplements (30–60 minutes before sleep)​

  • Magnesium bisglycinate: 300 mg for muscle relaxation.
  • L-Theanine: 200 mg for calm focus.
  • Glycine: 3 g for body temperature regulation.
  • Melatonin: 0.5–1 mg to support circadian rhythm.
  • Ashwagandha: 300 mg for stress reduction.
  • Zinc: 15 mg for overall recovery.

Pre-Bed Habits​

  • Light exposure: Maximize natural light in the morning; dim lights in the evening.
  • Exercise: Regular activity, but avoid intense workouts within 3 hours of bedtime.
  • Hydration: Drink fluids earlier in the day; limit intake after dinner to avoid waking at night.
  • Alcohol: Avoid or minimize, especially 3–4 hours before bed.
  • Hot bath/shower: 1–2 hours before bed to help lower core body temperature.

Mental and Physical Relaxation​

  • Deep breathing: Practice diaphragmatic breathing to reduce anxiety.
  • Progressive muscle relaxation: Tense and release muscle groups to promote physical relaxation.
  • Journaling: Write down worries or a gratitude list to clear your mind.
  • Meditation: 5–10 minutes of mindfulness or guided meditation to prepare for sleep.

Advanced Tips​

  • Sunlight exposure: 10–20 minutes of natural light in the morning to reset circadian rhythm.
  • Limit naps: If needed, keep naps under 30 minutes and before 3 PM.
  • Consistent meal timing: Eat meals at the same time daily to support circadian regulation.
  • Sleeping position: Opt for side sleeping to reduce sleep apnea risk.
  • Monitor sleep: Use a tracker to identify trends and adjust habits.