There was a point where I could sleep “enough”… and still wake up exhausted.
Not the dramatic kind of tired. The quiet kind. The kind that follows you into the morning, makes coffee feel like a requirement, and turns your day into a slow grind, even when nothing is technically wrong.
I kept looking for a big fix. A supplement. A hack. A perfect routine.
What actually helped was much less exciting: doing the fundamentals consistently, and removing the habits that quietly sabotage deep sleep.
So I turned the steps I’m following into a simple, phone-friendly checklist you can use tonight.
Free download: Get the Sleep + Energy Reset Checklist here.
Sleep time isn’t the issue. Sleep quality is.
Most people don’t need another article telling them to “sleep more.”
The real problem is this: you can spend eight hours in bed and still miss the two phases that make sleep feel restorative.
- Deep sleep = physical recovery
- REM sleep = brain recovery
When those get disrupted, you wake up feeling like your body never actually powered down.
I’ve learned to stop judging sleep by hours and start judging it by one question:
“Do I wake up rested?”
The 3 rules I’d start with tonight
If you try to overhaul everything at once, you’ll do nothing for a week and then fall back to your old habits. So here are the three rules that gave me the biggest return.
1) The 2pm rule: no caffeine after 2pm
This one feels almost too simple — until you try it.
Caffeine doesn’t just affect whether you fall asleep. It can affect how deeply you sleep, especially early in the night.
2) Phone off 1-2 hours before bed (if possible)
If you scroll in bed, you’re teaching your brain: this is where we stay alert.
Even if you’re tired, your mind stays switched on longer than you think.
If you can’t do 2 hours, do 30 minutes. Start somewhere. Replace it with something that actually downshifts you: a shower, stretching, a book, quiet music.
3) No big meals 3–5 hours before sleep
This was a big one for me.
A heavy meal right before bed can keep your system active when you’re trying to power down. Digestion takes energy. Your body stays busy. Sleep gets lighter.
If you need something, keep it small. The goal isn’t perfection — it’s not going to bed fully “activated.”
If you wake up a lot during the night, try these two fixes
Not everything is complicated.
Sometimes your sleep gets broken for simple reasons:
1. Reduce late-night water if bathroom trips wake you up
If you wake up to use the toilet, the easiest test is to reduce fluids late in the evening and see what changes.
2. Alcohol: fast sleep isn’t good sleep
Alcohol can make you feel sleepy, but the next morning often tells the truth. That foggy, slightly heavy brain feeling is a common sign that the night didn’t restore you the way you think it did.
Morning habits that make night sleep easier
This is where people get it backwards: they only focus on nighttime.
But your night is heavily influenced by what you do after you wake up.
1. Get morning sunlight (balcony counts)
You don’t need a perfect routine. You need a signal.
A few minutes of daylight soon after waking helps your body clock know: it’s daytime now, which makes it easier to feel sleepy at night.
2. Train earlier if you can
Late workouts can be energizing (sometimes too energizing). If sleep is your priority right now, try moving training earlier and see how your body responds.
Why bad sleep can make you feel hungrier
This one surprised me, but it made my whole pattern make sense.
When sleep quality drops, cravings tend to go up. Your appetite feels louder. Your “I’m full” signal gets weaker. You end up chasing quick energy.
If your body is always asking for more food, don’t just assume it’s willpower.
Sometimes it’s sleep.
Download the checklist (free)
If you want to try this without overthinking it, use the checklist like a simple experiment:
Pick one rule. Stick to it for a few nights. Then add the next.
Download: Sleep + Energy Reset Checklist
How to use this without turning your life into a spreadsheet
Here’s the simplest 7-day approach:
- Days 1–2: no caffeine after 2pm
- Days 3–4: last big meal 3–5 hours before bed
- Days 5–7: phone off 1 to 2 hours before sleep + morning daylight
Track one thing: how you feel when you wake up (1–10).
That’s it.
Beyond the Spa
Wellness isn’t always a retreat or a perfect routine.
Sometimes it’s just getting your sleep back, so your days stop feeling like survival.
That’s the kind of “luxury” I’m leaning into more: the version you can feel.
If you want more routines, recovery experiences, and wellness travel that actually delivers, follow along on Instagram: @universal_traveller
Tim Kroeger, founder of Universal Traveller, is a Luxury Wellness & Active Travel Specialist with over 15 years of experience exploring the world.
Through his work with leading luxury hotels and travel brands, Tim helps connect premium travelers with exceptional experiences. His expertise spans hospitality trends, digital nomad lifestyles, and luxury bikepacking, combining adventure travel with comfort and style.
