"According to Bryan Johnson, in fewer words: Rest promotes physical activity, which enhances nutrition, leading to better recovery, improved health, and a more content individual."
Before we begin, it's important to note that this approach may not suit everyone, as people are at different stages and in various environments in their lives. I mostly work from home, rarely travel for work, and have access to my kitchen, house, nearby woods for walking, and a gym in our garage. This setup may not be feasible for some. I also have limited social interactions outside of attending CrossFit twice a week and going on bike rides. Gill and I spend a lot of time together, and fortunately, we share the same interests, which might not be the case for your partner. If you can take away even one thing from this, it's better than nothing, and small steps in a positive direction are preferable to those in the wrong direction. Additionally, some of these activities require spending money, which you might prefer to allocate elsewhere, and that's perfectly fine. This isn't a competition as social media often portrays; it's about engaging in activities you enjoy. I do miss drinking beer and visiting the pub, and I plan to return to that eventually, just not right now. I've given myself 90 days for this project, which is a brief period considering the many years I have on this planet.
Sleep isn’t just about the number of hours you spend in bed—it’s about how well your body rests and recovers. Over the past few months, I’ve fine-tuned a simple but powerful sleep protocol that helps me wake up refreshed, energized, and ready to take on the day.
If you struggle with restless nights, low energy, or grogginess in the morning, this guide is for you. Follow these steps, and you’ll optimize your sleep quality and overall well-being. This is not just for athletes!
Step One: Find a Sleep Tracker That Works for You
The first step in optimizing your sleep is finding a sleep tracker that works for you.
"If it isn't measured, it can't be improved" - Very important point here. You need data, you can't guess!
I’ve tested a few, but I’ve settled on the Whoop Band—mainly because I already use my Garmin Fenix 6 and Garmin Edge for activities. However, I’ve now moved away from using my Garmin altogether unless I’m training outdoors and need GPS.
The Whoop does the job just fine, and having all my data in one easy-to-read app means I spend less time on my phone—more on that later. Yep, it costs more as it's subscription-based, but life isn't free and getting years back vs. money, I'll take life every time, thanks!
Real Data, Real Results
Below is my actual Whoop sleep data for the past month, but I've been tracking my journey since New Year’s Day 2025. It took me a few weeks to fine-tune the protocol outlined below. While it may seem excessive at first, it’s really not that hard to implement.
I’m not perfect, but then who is? Life is busy. I help run New Forest Health & Aesthetics, work a 9-5 job four days a week as an IT Project Manager, and I’m also launching Bigwasserdigital.com—a one-man mission to help small businesses get off the ground, just like we did.
Throw in training, two dogs, and everyday life, and things get hectic. But I’ve removed certain things from my life in a bid to sleep better, recover faster, and ultimately try to slow down the aging process.
My Current Training Routine
At 46 years old, with some back and neck issues, I’ve learned to listen to my body. Some weeks, I take an extra rest day when needed, but here’s what my current training routine looks like:
📅 Monday – Indoor Bike (Zwift Session) 🚴♂️
📅 Tuesday – CrossFit Session 🏋️
📅 Wednesday – Rest Day (Active recovery, mobility work)
📅 Thursday – CrossFit Session 🏋️
📅 Friday – Jump in with Gill for HYROX Training 🏃♂️💪
📅 Saturday – Bike Ride (90+ mins, ideally outdoors) 🚴♂️
📅 Sunday – Rest Day (Recovery & mobility)
✅ Dog Walks – Twice most days 🐶🚶♂️
Some weeks, I adjust based on how my body feels—but this is my ideal weekly plan. The mix of strength, endurance, and mobility keeps me moving while I recover from my knee injury and work toward getting back into full training mode (whatever that is)
To give you some background and ensure you that I'm not merely another self-proclaimed athlete from social media, I've achieved some noteworthy accomplishments with the help of others. Keep in mind, this isn't a competition; it's my way of demonstrating that I possess solid knowledge and experience. There are individuals who are far more qualified and experienced than I am, so my advice is if you want to know more, seek them out, ask questions, and challenge. Just because we may not agree with each other at times, doesn't mean we have to hate on each other!
✔️ Over 30 marathons, mainly off-road - one road it killed me never again!
✔️ Several ultras & multi-day running events - This are where I really enjoy life, the longer and slower the better :-)
✔️ Longer distance Ironman events
✔️ A few Cat 4 bike races - Not my thing, but these guys are crazy strong
✔️ Countless shorter running, triathlon, and swimming events
✔️ Bit of Crossfit and other stuff!
✔️ Around 10 HYROX races (Singles & Doubles). Even snagged an Age Group spot at last year’s HYROX World Championships with Gill (dragging me round). That's a hard sell now with the speeds people are going; the sport is taking off, and so are the times. My comeback is going to be epic ;-)
I understand what it takes to maintain fitness (though not necessarily without injuries), but I didn't realize what was needed to slow down and enhance my overall well-being. We often assume that people who engage in a lot of sports are healthy, but that's not always true. For instance, a bodybuilder preparing for a competition isn't necessarily an athlete; they excel at following a specific diet, but it's not always a healthy one. Starving yourself and negatively affecting your mental and physical wellness isn't beneficial. The same applies to running 100 miles! However, if it brings you joy, why not do it?
Always keep in mind to allow your body to recover and treat it with respect. Sleep plays a significant role in this process.
With the help of Bryan Johnston (https://blueprint.bryanjohnson.com/) and further research, I aimed to find out if certain simple non millionaire changes could improve my recovery and sleep. On Whoop, we aim for green! Achieving green is the daily goal. Although my sleep is usually at 100%, reaching green in recovery remains a continual challenge.
Why I Started This Personal Sleep Project?
This sleep project started after a knee injury last year, which I’m still dealing with today. I’m in rehab mode daily, but luckily, I have Gill’s help.
After an MRI, I found out I have bursitis in two places on my left knee. This has meant no running and, essentially, a full reset on what I can do over the past three months.
So, I decided to focus on optimizing my sleep while slowly getting back into shape. Yesterday, I managed to run 2K on the treadmill—a bit shy of the 80 miles I ran in my Triple Ironman, but I’ll take it. "Leaving your ego at the door will make you a better person." This should be on all Gym Doors BTW!
The protocol below has enabled me to achieve near 100% sleep quality over the past month. The only nights my recovery scores dipped were due to traveling to support Gill in her HYROX races, where she qualified for this year’s World Championships in Chicago (twice! 🎉).
She’s officially the Alpha Athlete in this household… for now. 😉
Remember, this isn't hard work; it just takes less time on your phone, less time watching Love Island (which will end brain cells), and more time in bed.
So lets dive in...
🔥 Step 1: Sauna or Hot Bath – 30 Minutes Before Bed
A sauna session or a hot bath before bed is a game-changer. Here’s why:
✔️ Increases body temperature → The post-sauna cool-down signals sleep time.
✔️ Relaxes muscles & reduces stress → Helps you unwind after a long day.
✔️ Boosts melatonin production → Encourages deeper sleep cycles.
💡 Tip: If you don’t have access to a sauna, a hot bath with Epsom salts (magnesium) can deliver similar relaxation benefits.
We use a Sauna Blanket (but we do wash as well) - These are smaller and portable. We bought ours from www.MihHigh.com. The benefits of infrared sauna range from calming the mind after a busy day, relaxing the body, and helping reduce those aches and pains. This has been the biggest improvement to my routine; it signals the end of the day for my body.
🌡️ Step 2: Keep Your Bedroom Cool - Like Me!
Your body naturally cools down at night to signal sleep. Keeping your bedroom at 17°C (63°F) enhances this process and helps you stay in deep sleep longer.
💡 Tips for a Cooler Room:
✔️ Use a fan or open a window, reduce your themometer down a few hours before bed-time. Fans are noisy and windows are not good for security, turn the heat off, save the money (to buy your Sauna Blanket, new trainers or Carbon Bike)
✔️ Choose breathable bedding (cotton, linen)
✔️ Sleep in light clothing - I baggy T-Shirt is my go to now!
🍽️ Step 3: No Food 2 Hours Before Bed
Late-night eating disrupts digestion, spikes blood sugar, and prevents your body from fully shutting down for sleep.
✔️ Stops nighttime insulin spikes → Prevents energy crashes during sleep.
✔️ Prevents acid reflux & bloating → No discomfort lying down.
✔️ Encourages deeper, uninterrupted sleep.
💡 Tip: If you feel hungry, try a small protein-based snack (e.g., Greek yogurt or almonds) instead of carbs or sugar. This will reduce your insulin spikes before bed. Front-load your day with food; this will depend on when you train, of course, but it's easy to manage with a routine. Create a pattern in your week; I think people call these habits. ;-)
💧 Step 4: No Water 90 Minutes Before Bed
Yes, hydration is crucial, but drinking too close to bedtime leads to middle-of-the-night wake-ups for bathroom trips. A great way to work out if out a camel or not!
✔️ Reduces nighttime interruptions.
✔️ Allows your body to stay in deep sleep cycles.
✔️ Improves morning hydration absorption.
💡 Tip: Front-load your water intake during the day so you don’t feel the need to chug water at night. Start with breakfast, keep going with lunch, and start to think about stopping around dinner time. A good rule is 2 liters a day; this does not include water/drinks taken during exercise—these need to be on top. Water, water, water, not Red Bull, never Red Bull!
🔴 Step 5: Use Red Lights Before Bed
Blue light (from screens and LED bulbs) blocks melatonin production, tricking your brain into thinking it’s daytime. Switching to red or warm lighting supports natural sleep rhythms.
✔️ Red light mimics sunset → Naturally preps your brain for sleep.
✔️ Less eye strain & improved melatonin production.
✔️ Helps regulate your circadian rhythm.
💡 Tip: Use a red light bedside lamp or enable ‘Night Mode’ on your phone (but just turn it off ideally) to reduce blue light exposure. Or if you're feeling flashy, get yourself some funky bins like these from Whoop (https://shop.whoop.com/en-uk/products/blue-light-blocking-glasses/?sku=920-002006-252) - Careful you don't look too much like a serial killer, choose wisely!
A cheaper alternative if you have a lamp in your lounge is a simple smart bulb from Amazon.com set on RED. Turn all other lights off; the glasses will help if you want to carry on watching screens (TV etc.)
⏰ Step 6: Consistent Sleep & Wake Times (7 Days a Week)
Your body thrives on routine (as do your pets). A set sleep schedule reinforces your circadian rhythm, making it easier to fall asleep and wake up feeling refreshed.
✔️ Regulates your body clock.
✔️ Improves energy levels & mental clarity.
✔️ Reduces grogginess & ‘sleep inertia.’
💡 Tip: Set an alarm to start winding down, not just to wake up. This reinforces your bedtime routine.
We are in bed at 20:30 and up at 06:30. This may sound early, but TV vs. sleep, and sleep wins for us. I would rather spend the time walking in the mornings early before starting work than watching TV the night before.
🍷 Step 7: I Gave Up Alcohol – And My Sleep Transformed
This one was a game-changer. I didn’t realize how much alcohol was damaging my sleep until I cut it out completely. I'm not a big drinker anyway, but even one pint will impact your whoop data, so cold turkey it was. This has had the biggest impact on my sleep, brain power, outlook on life, etc. Yes, it impacts your social life, but getting up early to hit the beach with the dogs and family ticks more boxes for me!
Here’s why alcohol wrecks your sleep quality:
❌ Disrupts REM sleep – You might fall asleep faster, but your brain doesn’t get the deep recovery sleep it needs.
❌ Dehydrates you – Leading to middle-of-the-night wake-ups.
❌ Causes blood sugar crashes – Making you more likely to wake up at 3 AM, and store body fat
❌ Triggers anxiety – Alcohol-induced sleep isn’t restful sleep.
Within a week of cutting alcohol, I felt:
✔️ More energized in the morning
✔️ No more 3 AM wake-ups
✔️ Sharper focus & improved recovery from workouts
💡 Tip: If you're not ready to go fully alcohol-free, start by cutting it out on weekdays and observe how your sleep improves. But here’s the truth—it took me a full 8 weeks to really notice a difference. A quick Dry January won’t cut it! Instead, commit to a Dry Spring or Summer, and you’ll see real, lasting improvements.
We have a long life ahead, and meaningful changes take time to show real results. Embrace the challenge, enjoy the benefits, and see it not as giving something up, but as gaining more energy, better recovery, and deeper sleep. It’s not a sacrifice—it’s an upgrade. 🚀
📵 Step 8: Reduce Mobile Phone Use Before Bed
Our phones are one of the biggest sleep disruptors—constant notifications, scrolling, and blue light exposure keep your brain alert when it should be winding down.
✔️ Blue light delays melatonin release → Making it harder to fall asleep.
✔️ Social media & news stimulate the brain → Keeping your mind too active.
✔️ Late-night scrolling increases stress → Affects heart rate and cortisol levels.
💡 My Protocol for Phones Before Bed:
✅ Turn on "Wellness Mode" or "Do Not Disturb" at least 2 hrs before sleep (see the pattern)
✅ Use "Night Shift" mode to reduce blue light exposure if you must use your phone—but try not to
✅ Avoid social media & news before bed—opt for a book or podcast instead. Most of it is fake news and fake lives. Live your life, not others'.
✅ Better yet—leave your phone outside your bedroom!
📢 Challenge: Try a 30-minute phone-free wind-down before bed for a week and see how much deeper you sleep! Then increase it.
🧘 Step 9: HRV Therapy – My Secret Recovery Tool
One of the biggest unlocks for my sleep and recovery has been using an HRV (Heart Rate Variability) therapy machine.
HRV is a key marker of your nervous system’s health. Higher HRV = better recovery, lower stress, and improved sleep quality.
✔️ Helps regulate the autonomic nervous system → Less stress, better relaxation.
✔️ Improves parasympathetic (rest & digest) response → Deeper sleep cycles.
✔️ Boosts heart rate variability → A sign of high recovery and resilience.
💡 How I Use It:
✅ 30 minutes before bed to activate my parasympathetic nervous system.
✅ Focused breathing techniques while using the HRV device.
✅ Tracks my nervous system’s response to training, stress, and recovery.
Since incorporating HRV therapy, my sleep scores have improved, and I wake up feeling far more refreshed and recovered.
Final Thoughts: Sleep is Your Superpower
I stick to this sleep protocol every night, and it’s changed everything—from better energy levels to improved focus and recovery. Sleep isn’t just about getting hours in; it’s about optimizing your body’s rest and repair cycles.
Try this nine-step routine for a week and see how much better you feel. Consistency is key!
💬 What’s your biggest sleep challenge? Drop a comment below—I’d love to help!
Extra Credits - Reality TV is killing you... Joke, but Plastic could be!
Why Plastic Is Not Fantastic
One of the biggest low-effort, high-reward changes we’ve made is ditching plastic. We’ve swapped all plastic bottles for metal and eliminated 90% of our plastic containers (10% I use just for bike rides; this is a safety thing when riding in groups and for other road users).
So why? Because plastic isn’t just bad for the environment—it’s potentially harmful to our health, longevity, and overall well-being.
If you want an easy health upgrade, keep reading this extra credit section for free health gains.
Microplastics & Their Potential Harm
Plastics break down into microplastics—tiny particles that invade our food, water, and even the air we breathe. Over time, these accumulate in the body, and research suggests they could pose serious health risks.
☣️ Ingestion & Accumulation
Microplastics aren’t just in the ocean—they're in our food, drinking water, and even household dust. Every time we consume something stored in plastic containers or bottles, there’s a risk of exposure. Over time, these tiny particles build up in our system, and the potential long-term effects are alarming.
🧬 Potential Health Effects of Microplastics
💥 Inflammation & Immune System Disruption Some studies suggest that microplastics can cause inflammation in the body, triggering immune system dysfunction and chronic health issues.
💥 Endocrine Disruption (Hormonal Chaos) Plastics contain chemicals like BPA and phthalates, which can mimic hormones and disrupt the endocrine system. This has been linked to:
✔️ Reproductive problems
✔️ Developmental issues
✔️ Metabolic disorders
💥 Cardiovascular Issues - A recent study in the New England Journal of Medicine found microplastics in arterial plaques, linking them to higher risks of heart attack, stroke, and even death.
💥 Potential Links to Cancer & Fertility Issues Ongoing research suggests microplastics may contribute to cancers, infertility, and metabolic dysfunction—but the full impact is still being studied.
🔄 The Simple Fix: Reduce Plastic, Boost Your Health
We've cut out plastic wherever possible, and the change has been effortless:
✅ Swapped plastic water bottles for metal ones
✅ Replaced plastic food storage containers with glass or stainless steel
✅ Reduced plastic packaging in our kitchen - It's challenging due to how food is sold, but consuming less ultra-processed food will help. Don't get me started on that disease sweeping the globe.
💡 Want a free health upgrade? Start here:
✔️ Ditch single-use plastic bottles & containers
✔️ Switch to reusable metal or glass
✔️ Avoid heating food in plastic containers
It’s an easy change with huge potential benefits—and once you start, you’ll wonder why you didn’t do it sooner. 🚀
Hope you found that interesting and there are some takeaway points. Any questions, feel free to reach out to me at any time.
Thanks
Warren
Note: Gill has also made all these changes and is winning the sleep challenge... of course she is ;-)
Comments