How I Fixed My Sleep (and Stopped Feeling Like a Zombie)
Running on Empty
For years, I treated sleep like an afterthought—late nights, early mornings, and way too much coffee. But between growing a business and raising kids, exhaustion became my default state. No matter how much caffeine I drank, I kept waking up groggy, crashing mid-afternoon, and feeling like a zombie.
I knew something had to change. Not just for me, but for my family. I wanted to show up for my kids with energy, patience, and presence—not as a sleep-deprived, short-tempered version of myself.
So, I decided to take sleep seriously. After a lot of trial and error, I finally found a routine that works.
Here’s exactly what I did to fix my sleep and wake up feeling refreshed—even as a busy parent.
Step 1: Going to Bed at 10 PM—Every. Single. Night.
One of the biggest game-changers was setting a strict 10 PM bedtime—and actually sticking to it.
Before, my sleep schedule was all over the place. Some nights, I’d crash early; other nights, I’d be up late finishing work or just mindlessly scrolling. Now, my bedtime is non-negotiable.
Why? Because kids don’t care if you slept poorly—they’ll wake you up at 6 AM either way. I realized that if I wanted to be patient and engaged with them in the morning, I needed to prioritize my own sleep first.
How I made it work:
✅ Treating bedtime like an important meeting – I wouldn’t cancel on my kids, so why cancel on my sleep?
✅ Setting an evening alarm – A reminder at 8 PM tells me it’s time to start winding down.
✅ Staying consistent on weekends – No more ruining my sleep cycle with late-night binge sessions.
Step 2: Wearing Red Glasses at Night (Game-Changer!)
I never realized how much blue light was wrecking my sleep until I started using blue-blocking red glasses.
Every evening, I put on my red-tinted blue blocker glasses about 1-2 hours before bed. They help reduce the effects of artificial light, which would otherwise trick my brain into thinking it’s still daytime.
I noticed a huge difference in how fast I got sleepy. Instead of lying in bed wired, my body started winding down naturally.
👉 If you spend time on screens at night, try blue blockers. It’s a simple fix that works!
Step 3: Cutting Out Caffeine After 12 PM
This one took me a while to figure out. I used to drink coffee throughout the afternoon, thinking it didn’t affect my sleep. But once I started tracking my sleep (more on that below), I realized that even a 3 PM coffee was reducing my deep sleep.
Now, I cut off caffeine by 12 PM sharp. Instead of reaching for another cappuccino in the afternoon, I switched to non-caffeinated coffee. It gives me the same comforting ritual without messing with my sleep.
If you’re struggling with sleep, try moving your caffeine cut-off earlier than you think you need to. It makes a bigger difference than you’d expect.
Step 4: The Wind-Down Routine That Works for Me
I used to expect my brain to shut off the second I got into bed. Spoiler: It doesn’t work that way. The mind needs time to transition from work mode to sleep mode.
Here’s my wind-down routine that made falling asleep effortless:
1. Reading Fiction Before Bed
I used to read business books at night, thinking I was being productive. The problem? They stimulated my brain instead of relaxing it.
Switching to fiction was a game-changer. A few pages of an easy-going novel helped me disconnect from work mode and fall asleep faster.
2. Taking Magnesium Glycinate Before Bed
Instead of herbal tea or sleep supplements, I take magnesium glycinate before bed. It helps with muscle relaxation, stress reduction, and deeper sleep.
Step 5: Tracking My Sleep with Whoop & Garmin
I wanted to see real data on my sleep, so I started using Whoop and Garmin to track my sleep cycles, heart rate variability (HRV), and recovery.
The insights were eye-opening:
📊 I saw exactly how different habits (like caffeine timing, blue light, or late meals) affected my sleep quality.
📊 I learned when I was getting enough deep sleep—and when I wasn’t.
📊 It helped me fine-tune my routine based on real feedback from my body (Alcohol impacted my sleep recovery by -30%!!)
If you’re struggling with sleep, I highly recommend using a tracker. It’s like having a personalized sleep coach giving you insights every night.
Step 6: Optimizing My Sleep Environment
I realized that my sleep environment was working against me. Here’s what I changed:
🛏️ Blackout curtains – No more streetlights messing with my sleep.
🌡 Cooler room temperature – Science says 16-19°C is ideal.
📵 No phone by my bed – Stopped the temptation of late-night scrolling.
The result? I started falling asleep faster and staying asleep longer.
The Results: How My Life Changed
Within a few weeks of sticking to this routine, I noticed massive improvements:
✅ More energy throughout the day (without relying on coffee)
✅ Better focus & productivity (no more brain fog)
✅ More patience & presence with my kids (huge win!)
✅ Falling asleep faster and waking up refreshed
Most importantly, I stopped feeling like a zombie running on fumes.
Final Thoughts: Sleep is a Superpower
If you’re struggling with sleep, I get it. Balancing work, kids, and life isn’t easy—but when I started treating sleep as a priority instead of an afterthought, everything changed.
By making sleep a priority, I didn’t just feel better—I became a better parent, a better entrepreneur, and a better version of myself.
If you’re constantly tired, ask yourself:
👉 Are you treating sleep as an afterthought?
👉 What’s one small change you can make tonight?
Trust me, it’s worth it. Sleep isn’t the enemy—it’s your secret weapon for success. 😴🚀
What’s Your Sleep Routine?
I’d love to hear—have you struggled with sleep? What’s worked for you? Reach out—I’m always up for a good sleep hack discussion! 😊
