Improving Your Sleep Quality

One of the most underrated characteristics of getting great results is sleep. Getting a good night’s sleep can not only help you feel refreshed, energized, and ready to attack each day, but it will also enhance your results from training as well. Getting a full 8 hours of sleep each night will help you recover from each training session a little better. After all, most of our results come from how well our bodies can recover, so if you’re not sleeping well, you’re missing out on getting better results.

Sleep Quality Being a major influence in three separate businesses can really run you down sometimes. A continual effort is needed on a daily basis to ensure each business is successful and always getting better. In order for me to be able to do this, I have to have dedicated time for each business and a monster size to-do list at my fingertips.

One thing I’ve personally been working on this year has been improving my recovery strategies. In order to recover better, I’ve added fish oil to my daily supplements, incorporated several breathing strategies to help rest and relaxation, and I’ve been mediating a handful of times each week. Those have all been great tools in helping me push through new levels in my training, and staying healthy throughout the process. However, those strategies have nothing really to do with sleep. Here are some strategies to help improve the quality of your sleep:

Make sure you’re getting a minimum of 6 hours of sleep – Research has shown that getting less than 6 hours of sleep a night can be detrimental to your longevity in life. Not only will lack of sleep help out with your longevity, it will also help you get better results from your training. Make sleep a priority!

Buy Blackout Curtains – I bought my blackout curtains earlier this year and I love them. This was one easy way to improve the quality of my sleep. In order to get a good night’s sleep, we need to set the environment. I personally can’t think of a better environment. When it’s pitch black in my room, I sleep much better. End of story. Invest in some of these and you’ll see what I’m talking about. Also, these are vital if you ever want to nap :)

Watching TV Eliminate “Screen Time” 30-60 minutes before bed – I got this little tip from my good friend, Mike Robertson. After hearing this, I tried to incorporate this into my daily routine. Wow! It…. Was…Hard! Even though it was challenging, I’m pleased to say that I no longer fall asleep watching T.V. or working on my computer until I’m practically asleep. Instead, I’ve swapped the screen time out with goal setting, planning out my next day, and visualization of the results and dreams I desire. Instead of falling asleep watching television, try laying down, closing your eyes, and visualizing your goals and dreams as if they were already a reality. This can help your subconscious while sleeping and naturally starts helping you make better decisions day-by-day.

Use the Sleep Machine App – This is probably one of my favorite strategies I’ve done to improve my sleep. The Sleep Machine is an app for your smartphone that basically has a bunch of different noises that will play while sleeping. They have everything from crashing waves, rain, thunder, white noise, and countless other options. Adding the Sleep Machine app has improved the quality of my sleep without question. Try it out and I’m sure you’ll feel the same way.

Those are probably my best four tips to enhance the quality of your sleep. If you’re not getting the results you desire, try incorporating each and every one of these tips. None of this really costs that much, so make the small investments and improve your life by improving your sleep. Don’t take recovery lightly. Sleep and other recovery strategies are vital to operate at your peak performance. I hope these tips help you get a better nights sleep.


  1. George P McDonald says:

    Sleep, nutrition, proper active and passive recovery plus consistent attendance to training are the keys to improvement. Also multiple sports per year or year around training is also key. Kids that run only spring track are kidding themselves as by the end of high school they are only 1 year in training age. Some of those start the season doing repeat 100’s in 30 secs w/ walk back and heart rates 150-180.

  2. With regard to the sleep machine how would you respond to the theory that having a mobile phone in the room will affect sleep quality due to the various radio wave signals it produces?

    • I use a fan air filter. It provides white noise (but no waves or jungle sounds), clean air and no “radio wave signals.”

    • That’s a great point Aby. I guess we could only argue that the negatives of lack of sleep outweigh the negatives of the phone in the room. That is just on opinion though. If something like the app is not needed than having the phone outside of the room is probably best. Great question! Thanks for your input!

  3. Good stuff buddy. Big fan of the sleep machine app. Love using a quality sleep mask as well.

    For reference here is a link to the app.

  4. I also have an app on my Android tablet that will gradually reduce the brightness of the screen and increase a rose color background. Each attribute is programmable by the user. I use my tablet for reading at night and this app. helps a great deal.

  5. parthipan says:


  6. In article “Improving your Sleep Quality”, the sentence, “In order to
    recover better, I’ve added fish oil to my daily supplements, incorporated
    several breathing strategies to help rest and relaxation, and I’ve been
    mediating a handful of times each week.”, may include substitution of
    mediating for intended word, “MEDITATING”. I tell you blame spell check,
    and try to get even better sleep!

  7. Hello,
    I like all your tips on improving sleep, something that I really need to do as I rarely stay asleep for more than 4 or 5 hours. My main problem is that I can’t seem to shut my mind down, its like one part says sleep while the other part says I need to keep on working and it does just that. It is extremely frustrating which leads to unrest and therefore even less chance of sleeping.
    I am interested if anyone has similar experiences and also if they have any tips to eliminate this issue.
    Thanks, Grahame. (56 yo)

    • It’s 3:20 am and I can’t sleep. Funny to be reading emails and finding this. Up at 5am yesterday to do paddle session on ocean, worked all day, had dinner and glass of wine followed by 1 hr of TV. Slept from 10-1:30.
      A certain real estate stress in life is causing this. That’s the problem. Once that is properly managed and I can start doing daily hard workouts (in cast for 7 weeks now) I hope to sleep soundly again.

    • I try to focus on deep breathing and count my breathes in the process; this usually helps me.

  8. “Not only will lack of sleep help out with your longevity, it will also help you get better results from your training. ” What? Really?

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