Fix Your Sleep Issues with These Simple Hacks (Works FAST!)
- Breno PINTO
- Feb 24
- 4 min read
If you struggle to fall asleep, wake up in the middle of the night unable to go back to sleep, or feel exhausted all day, your circadian rhythm is off. The solution? Reset your body’s clock naturally—no pills, just smart daily habits!
This guide will help you:
✅ Fall asleep faster
✅ Stay asleep through the night
✅ Wake up feeling rested and energised
Pick what works for you and apply it consistently!
Why Do You Wake Up in the Middle of the Night?
❌ Cortisol spikes – If your stress hormone is too high at night, it wakes you up and keeps you alert.
❌ Blood sugar drops – A sudden crash releases adrenaline, making it hard to fall back asleep.
❌ Overheating – A bedroom that’s too warm raises core temperature, disrupting sleep.
❌ Late-night eating – Eating too close to bedtime spikes insulin, which can lead to wake-ups when it crashes.
❌ Blue light exposure – Screens before bed delay melatonin production, making deep sleep harder to maintain.
🚀 The Fix?
The following morning, daytime, and evening habits will stabilise cortisol, balance blood sugar, cool your body, and reset melatonin—ensuring deep, uninterrupted sleep.
MORNING: RESET YOUR INTERNAL CLOCK FAST
1️⃣ Hydrate First Thing 💧🧂
✔ Drink 300–500ml of water with a pinch of sea salt or Himalayan salt.
✔ Add a squeeze of lemon to support digestion, boost vitamin C, and enhance hydration.
✅ Why?
✔ Rehydrates your body after 6–8 hours of sleep.
✔ Restores electrolytes for better brain function and energy.
✔ Naturally boosts cortisol, helping you wake up faster.
2️⃣ Move Your Body Within 5 Minutes of Waking 🏃♂️
✔ Do light stretching, squats, or push-ups as soon as you get up.
✔ Avoid checking your phone—screens delay wakefulness.
✅ Why?
✔ Cortisol spikes in the morning—movement tells your body it’s time to start the day. 3️⃣ Sunlight + 30g Protein + 200ml Bone Broth (30/30/30 Rule) ☀️🥩
Within 30 minutes of waking:
✔ Get 10 minutes of sunlight (no sunglasses). If it’s dark, use a 10,000-lux light lamp.
✔ Eat 30g of protein (eggs, meat, fish, or a protein shake). Avoid sugars and carbs.
✔ Drink 200ml of warm bone broth.
✅ Why?
✔ Sunlight boosts cortisol & serotonin, which later converts into melatonin for sleep.
✔ Protein stabilises blood sugar, preventing energy crashes.
✔ Avoiding carbs prevents insulin spikes that lead to fatigue and cravings.
✔ Bone broth rehydrates & supports cortisol regulation, keeping morning energy steady. 4️⃣ Walk for 30 Minutes (or Do Light Exercise) 🚶♂️
✔ A brisk walk outside is ideal (sunlight + movement = double benefits). ✔ If short on time, do 10 minutes of bodyweight exercises in a circuit (2–3 rounds):
Bodyweight squats – 15 reps
Push-ups (or wall push-ups) – 10 reps
Lunges (or step-ups) – 10 reps per leg
Jumping jacks (or marching in place) – 30 sec
Plank (or knee plank) – 20–30 sec
✅ Why?
✔ Walking regulates blood sugar and boosts energy.
✔ Movement enhances melatonin production for better sleep at night. 5️⃣ Cold Shower or Face Dunk ❄️🚿
✔ Take a 1–3 min cold shower OR splash your face with ice water.
✅ Why?
✔ Wakes you up faster than coffee.
✔ Resets the nervous system, preventing grogginess.
DAYTIME: KEEP ENERGY HIGH & PREVENT NIGHT-TIME ISSUES
6️⃣ Move Every 60–90 Minutes 🏃♂️
✔ Stand up, stretch, or take a 5-minute walk every hour.
✔ Bonus: Get 5–10 minutes of afternoon sunlight to reinforce your body clock.
✅ Why? ✔ Sitting too long slows metabolism & energy, leading to poor sleep.
7️⃣ No Caffeine After 2 PM ☕🚫
✔ Caffeine stays in your system for 6–8 hours.
✔ If you need energy, try electrolytes or herbal tea.
✅ Why?
✔ Even if you fall asleep, caffeine reduces deep sleep quality.
EVENING: GET YOUR BODY READY FOR SLEEP
8️⃣ Reduce Light & Screen Exposure 📱❌
✔ Dim lights after sunset.
✔ Avoid screens 1 hour before bed, or use blue-light-blocking glasses.
✔ Set devices to Night Mode or install F.lux.
✅ Why? ✔ Blue light blocks melatonin, making sleep harder.
9️⃣ Lower Body Temperature for Deep Sleep 🛁❄️
✔ Take a warm shower or bath 60 minutes before bed.
✔ After stepping out, your core temperature naturally drops, mimicking sleep patterns.
✔ Keep your bedroom cool (19°C).
✔ Drink 200ml of warm bone broth, rich in glycine, which lowers body temperature and promotes deep sleep.
✅ Why? ✔ A drop in core temperature signals sleep, helping you fall asleep faster. ✔ Glycine enhances sleep quality & next-day alertness.
🔟 Time Your Food Intake to Support Sleep 🍽️⏳
✔ Stop eating at least 3 hours before bed (especially carbs).
✔ If hungry, have a small protein snack (like a boiled egg).
✅ Why?
✔ Eating late raises body temperature, delaying sleep.
✔ Avoiding carbs prevents blood sugar fluctuations that disrupt sleep.
BONUS: EXTRA SLEEP BOOSTERS
💤 Magnesium Glycinate (Natural Relaxation) – Take 30–60 minutes before bed to relax muscles and support deep sleep.
🌿 Ashwagandha (Stress & Cortisol Control) – Lowers cortisol, reduces anxiety, and promotes relaxation.
📖 Read a Physical Book – Avoid screens; light reading calms the mind.
SUMMARY: The Best Sleep Plan (Pick What Works for You!)
MORNING ☀️
✅ Hydrate with electrolytes
✅ Move within 5 minutes of waking (light exercise or stretches)
✅ Sunlight within 30 minutes
✅ 30g protein breakfast + 200ml bone broth
✅ 30-minute walk or light exercise after breakfast
✅ Cold shower or face dunk
DAYTIME 🚶♂️
✅ Move every 60–90 minutes
✅ No caffeine after 2 PM
EVENING 🌙
✅ No screens 1 hour before bed (or use blue-light blockers)
✅ Warm shower or bath
✅ Last meal at least 3 hours before bed
✅ 200ml warm bone broth before bed
🚀 Try this for at least a week and watch your sleep transform!
