The Sleep Solution: My 2-Week Sleep & Energy Transformation

Feb 4

5 min read

I have to confess something. I am a health coach and I don't have all my ducks in a row. I have spent some time last month working on my sleep, so I wake up refreshed and can handle a day without needing a nap. In a world that often glorifies hustle, I found myself trapped in a cycle of fatigue due to a thyroid-related chronic condition. I've long struggled with chronic fatigue and low energy levels. I would often wake up feeling foggy and sleepy, pressing the snooze button multiple times before finally dragging myself out of bed. I’m happy to share what I discovered and what works for me. It turned out the key to reclaiming my energy levels lies in one crucial component: sleep quality. On the contrary, focusing on just going to sleep and getting sleep is not enough, there’s more to it. I did it — you can too! Let me explain.

Tracking My Sleep

With the help of my trusty smartwatch, I began tracking my sleep patterns. What I discovered was eye-opening: the quality of my sleep was directly linked to my energy levels. Specifically, the length of my REM and deep sleep phases played a crucial role. When I logged over an hour of each, even if my overall sleep duration was shorter, I woke up feeling more refreshed. Conversely, on nights with less quality sleep, I struggled to rise and often hit the snooze button multiple times, even if my total sleep was longer. Shorter REM and deep sleep phases left me feeling foggy and drained.

Embracing Early Nights

To enhance my sleep quality, I made a commitment to prioritise rest and recovery. After going to sleep usually closer to midnight or after, now I aim to be in bed to sleep by 22:30—ideally not later than 23:00; sometimes it is 21:15, other times 23:15, with my alarm clock around 7:30-7:45. This intentional bedtime allowed me to tap into the deeper sleep cycles that typically occur earlier in the night, correlating with circadian cycle and timing of the peak melatonin production in our bodies. I also learned to let go of the day’s tasks and not stress over chores or work compromising my sleep, realising that my health had to come first.

Eating Habits

Experiencing low blood sugar (hypoglycaemia) symptoms, such as shaky hands, feeling weaker or dizzy, nauseous, during the day is not a problem to address, but close to my bedtime is less ideal. I noticed that late-night snacking disrupted my sleep, leading to tummy discomfort that lingered into the morning. By planning my snacks a bit earlier, I minimised tummy troubles and allowed my body to focus on recovery rather than digestion. This simple adjustment made a significant difference in my overall sleep quality.

Magnesium and Melatonin

To further support my sleep, I added magnesium to my nightly routine. Specifically, I chose magnesium glycinate, known for its calming properties and ability to promote restful sleep. Magnesium plays a significant role in regulating neurotransmitters that promote sleep. It helps relax the body, reducing stress and anxiety levels, which is particularly beneficial for someone with a chronic condition. I also added melatonin to my routine, which not only aids sleep (helps regulate sleep-wake cycles), but has anti-inflammatory properties—particularly beneficial for managing chronic conditions.

Note: In the UK, melatonin is a prescription-only medication. One of the alternatives is 5-HTP (5-Hydroxytryptophan, a precursor to serotonin, a neurotransmitter that plays a role in mood regulation, sleep, and appetite), available over the counter. As in Poland melatonin is a widely used over the counter supplement, I buy melatonin in the UK from UK-based online Polish pharmacies. This post is for information only. It is advised to talk to your medical professional and/or dietitian or nutritionist before you include any new supplements into your diet.

Physical Activity and Sauna

I observed a fascinating correlation between my daily physical activity and the quality of my sleep. There is a notable improvement in my sleep patterns on days when I increased my physical activity or incorporated a sauna session into my routine. Specifically, when I walked between 10,000 to 12,000 steps a day instead of 7,000 (normally I aim for 8,000-10,000), or I did a workout (strength & conditioning training, Pilates or stretching), I experienced longer durations of deep sleep and REM phases. Additionally, spending just 10 minutes in the sauna in the evening seemed to enhance my overall sleep quality as well. These activities not only boosted my physical and mental wellbeing, but also contributed significantly to a more restorative night's rest.

The Ripple Effect of Rest

As my sleep improved, I noticed a host of positive changes: my blood sugar levels began to balance, leading to mild weight loss and reduced cravings. With improved sleep, I became less stressed, more productive, and better equipped to manage my emotions. And, most importantly, I didn’t need daytime naps. I woke up energised and ready to tackle the day—an exhilarating shift from my previous state of constant fatigue and fuzzy brain.

Embracing a Holistic Approach

The journey to better energy levels wasn’t just about sleep—it was about embracing a holistic approach to health. By prioritising my rest and recovery, I took control of my wellbeing. The changes I made are achievable for anyone looking to improve their energy levels and overall health, regardless of their circumstances. If I can shift from waking up groggy to feeling refreshed and BEFORE my alarm, then so can you!

It's Your Turn to Transform Your Sleep

If you find yourself in a constant battle with fatigue or you can’t stop pressing the snooze button over and over again, remember that it’s possible to reclaim your energy. By focusing on sleep quality, establishing healthy habits, and nurturing your body through mindful choices, you can experience a transformation just like I did. It starts with valuing rest and realising that sleep is not a luxury—it’s a necessity. I encourage you to prioritise your health, let go of the stress, and embrace the vibrant life waiting for you on the other side of restful nights. You deserve it!

Let's pick your brains here - what are your favourite good night sleep hacks?

PS. I have attached 4 examples of my sleep from my tracker with short description regarding my sleep quality and waking up refreshed or sleepy.