100% Sleep? I Wish – But Here’s How I Get Pretty Damn Close!
- Warren Holton
- Mar 18
- 7 min read
Updated: Apr 29
"## Optimize Your Sleep: A Personal Journey to Better Rest and Recovery
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.
Preparing for the Journey Ahead
Before we begin, it's crucial to recognize that this approach may not suit everyone. People are at different stages and in various environments in their lives. Personally, I work mostly from home and have access to my kitchen, nearby woods, and a garage gym. This setup isn't feasible for everyone, and that's okay.
Social interactions are also limited. I only attend CrossFit twice a week and go on bike rides. My partner, Gill, and I share similar interests, which might not be the case for everyone. If you take away just one tip from this, remember: small steps in a positive direction are better than taking steps backward.
Some activities may require spending money. That’s fine too. This isn’t a competition as portrayed on social media. It’s about finding activities you enjoy. I do miss having a beer at the pub but plan to revisit that experience down the line. For now, I've given myself 90 days for this project—a brief period compared to how many years I have left.
The Importance of Sleep in Overall Well-Being
Sleep isn’t merely about the number of hours spent in bed—it’s about how well your body rests and recovers. Over the past few months, I’ve fine-tuned a simple but effective sleep protocol that helps me wake up refreshed, energized, and ready to tackle the day. If you struggle with restless nights, low energy levels, or grogginess in the morning, this guide is for you. Follow these steps to optimize your sleep quality and overall well-being. This advice applies to everyone, not just athletes!
Step One: Find a Sleep Tracker That Works for You
The first step in optimizing your sleep is to find a sleep tracker that aligns with your needs.
"If it isn't measured, it can't be improved," is a vital point here. You need data; you can't rely on guesswork!
I initially tested several trackers but settled on the Whoop Band because I also use a Garmin Fenix 6 for activities. However, I’ve moved away from using Garmin altogether unless I’m training outdoors and need GPS. The Whoop does the job just fine, allowing me to consolidate all my data into an easy-to-read app. This minimizes my phone usage—more on that later. While it is subscription-based, I value my time and health over money.
Real Data, Real Results
For transparency, here’s my actual Whoop sleep data for the past month. I've been tracking my sleep journey since New Year’s Day 2025. It took a few weeks to fine-tune the protocol outlined below. While the steps may seem excessive, they are manageable.
Life is busy. Alongside running New Forest Health & Aesthetics, I work a 9-5 job four days a week as an IT Project Manager. I am also launching Bigwasserdigital.com, a one-man mission to help small businesses grow. Add in training, two dogs, and everyday life, and things can get hectic!
To combat this, I’ve removed distractions to sleep better, recover faster, and even attempt to slow down my aging process.
My Current Training Routine
At 46 years old, with some back and neck issues, I’ve learned to listen to my body. 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 – HYROX Training with Gill 🏃♂️💪
📅 Saturday – Bike Ride (90+ mins, ideally outdoor) 🚴♂️
📅 Sunday – Rest Day (Recovery & mobility)
I also walk my dogs twice most days. This is my ideal weekly plan, but I often adjust based on how my body feels. The mix of strength, endurance, and mobility keeps me active while I recover from my knee injury.
Reflecting on My Fitness Journey and Achievements
To give you context, I’m not just another self-proclaimed athlete from social media. Here are some noteworthy accomplishments:
Over 30 marathons, mostly off-road
Several ultras & multi-day running events
Longer-distance Ironman events
A few Cat 4 bike races
Countless shorter events in running, triathlon, and swimming
A bit of CrossFit and other activities
About 10 HYROX races (Singles & Doubles)
I even snagged an Age Group spot at last year’s HYROX World Championships. My background helps me understand how to maintain fitness without disregarding the body’s need for recovery.
We often assume that active individuals are automatically healthy. That's not always the case; for instance, a bodybuilder may excel at dieting without following a healthy approach. It’s crucial to treat your body with respect. And remember: sleep plays a significant role in recovery.
The Sleep Project's Initiation
With guidance from Bryan Johnson (link), I aimed to discover if simple changes could improve my recovery and sleep. My goal is to achieve green recovery days on Whoop, which can be challenging!
Why I Started This Personal Sleep Project?
This journey began after suffering a knee injury last year. After an MRI, I learned I have bursitis in two areas of my left knee. As a result, I've had to reset my physical activities over the past three months. Focusing on optimizing my sleep was vital while gradually returning to fitness. Yesterday, I managed to run 2K on the treadmill—far shy of the 80 miles from my Triple Ironman—but a step in the right direction!
The protocol below has enabled me to achieve near 100% sleep quality during the last month. Only the nights I traveled to support Gill during her HYROX races affected my recovery scores.
Thus, here’s the protocol I’ve adopted to promote better sleep quality.
🔥 Step 1: Utilize a Sauna or Hot Bath – 30 Minutes Before Bed
A sauna session or hot bath significantly impacts your sleep. Here’s why:
Increases body temperature, helping signal sleep time.
Relaxes muscles & reduces stress after a long day.
Boosts melatonin production, promoting deeper sleep cycles.
💡 Tip: If you lack a sauna, a hot bath with Epsom salts can provide similar relaxation benefits.
We utilize a Sauna Blanket, which is portable and effective. We purchased ours from www.MihHigh.com. The benefits include calming the mind and alleviating muscle pain, making it the biggest improvement in my routine.
🌡️ Step 2: Keep Your Bedroom Cool
To facilitate better sleep, maintain your bedroom temperature at 17°C (63°F). This temperature aids in promoting deep sleep cycles.
💡 Tips for a Cooler Room:
Use a fan or open a window in advance.
Opt for breathable bedding, such as cotton or linen.
Wear light clothing; a baggy T-shirt works well for me!
🍽️ Step 3: Avoid Food 2 Hours Before Bed
Eating late can disrupt your digestion, spike blood sugar, and inhibit your body from fully shutting down for sleep.
Prevents nighttime insulin spikes and energy crashes.
Stops acid reflux and bloating during sleep.
Promotes deeper, uninterrupted sleep.
💡 Tip: Consider a small protein-based snack if you feel hungry close to bedtime. Create a food pattern throughout the day; this helps establish good habits!
💧 Step 4: Avoid Water 90 Minutes Before Bed
Stay hydrated, but drinking right before bed may lead to midnight bathroom trips.
Reduces nighttime interruptions.
Allows deeper sleep cycles.
Improves morning hydration absorption.
💡 Tip: Increase your water intake during the day, reaching about 2 liters. Remember that this doesn't include hydration during exercise.
🔴 Step 5: Use Red Lights Before Bed
Blue light exposure from screens delays melatonin production. Switch to red or warm lighting to support natural sleep rhythms.
Red light mimics sunset, prepping your brain for sleep.
Reduces eye strain and improves melatonin production.
💡 Tip: Use a red light bedside lamp or try the ‘Night Mode’ feature on your phone to lessen blue light exposure.
⏰ Step 6: Consistent Sleep & Wake Times (7 Days a Week)
Construct a routine for sleep. This reinforces your body clock and makes waking up easier.
Regulates your body clock, improving energy levels.
Reduces grogginess and mental fog.
💡 Tip: Set an alarm for winding down, not just waking up. I usually head to bed at 20:30 and wake up at 06:30. Valuing sleep over TV is vital to me.
🍷 Step 7: I Gave Up Alcohol – And My Sleep Transformed
Cutting out alcohol was transformational for my sleep quality.
Disrupts REM sleep, preventing deep recovery.
Causes dehydration, resulting in nighttime wake-ups.
Triggers anxiety, which makes sleep restless.
Eliminating alcohol made me feel more energized and focused. If you're not ready for a full cutback, consider reducing consumption on weekdays.
📵 Step 8: Minimize Mobile Phone Use Before Bed
Our phones significantly disrupt sleep through notifications and blue light.
Blue light delays melatonin.
Social media and news can stimulate your brain too much before sleep.
💡 My Phone Protocol:
Enable “Wellness Mode” at least 2 hours before bed.
Use “Night Shift” mode for additional blue light reduction.
Avoid engaging with social media and news before bed; they rarely add value.
🧘 Step 9: HRV Therapy – My Secret Weapon for Recovery
Using a Heart Rate Variability (HRV) therapy machine has dramatically improved my sleep and recovery.
HRV is a key marker of nervous system health. Higher HRV signifies better recovery.
💡 How I Use It:
30 minutes before bed to activate relaxation responses.
Engaging in focused breathing during sessions leads to enhanced recovery.
Since starting HRV therapy, my sleep scores have improved.
Final Thoughts: Sleep is Your Superpower
I've stuck to this sleep protocol every night, and it's transformed my energy, focus, and recovery. It’s not just about sleeping more; it’s about optimizing how effectively your body rests.
Try this nine-step routine for a week and observe the improvements in your sleep and overall well-being. Consistency is vital!
💬 What’s your biggest sleep challenge? Drop a comment below—I’d love to help!
Extra Credits – Rethinking Plastic Use
Why Plastic Is Not Fantastic
One of the most impactful changes we’ve made is ditching plastic. We swapped plastic bottles for metal and have reduced 90% of our plastic containers.
Plastics pose risks to health and longevity.
Microplastics & Their Dangers
Microplastics can invade our food, nước drink, and air, accumulating in our bodies over time.
Potential Health Risks
Inflammation & Immune System Disruption
Endocrine Disruption leading to hormonal chaos
Cardiovascular Issues linked to heart health risks
Reducing Plastic for a Healthier Life
Replace plastic water bottles with metal or glass.
Ditch plastic for glass or stainless steel containers.
It’s a simple change that can lead to significant health benefits—start today!
Feel free to reach out if you have any questions or need help implementing these strategies.
Thanks,
Warren
Note: Gill has also adapted to these changes and is excelling in her sleep challenge—of course, she is!
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