8 Sleep Tips for Better Recovery | Bedtime Routine

Sleep is one of the most powerful recovery tools we have and yet it’s often overlooked. Back when I was training full-time and competing in the CrossFit Games, I prioritized 8–9.5 hours of sleep every night. Even though I’m not training at the same intensity today, I still value sleep just as much because it’s when the body repairs, restores, and recharges.

Quality sleep doesn’t just impact workouts, it also affects mental clarity, focus, and how well we handle stress, work, and travel. When I get 7–8 hours of consistent, quality rest, I notice a huge difference in both my physical performance and daily productivity compared to when I get less than 7 hours.

If you’re looking for ways to sleep better, recover faster, and wake up feeling more energized, here are 8 proven sleep tips that have worked for me.

1. Keep Your Bedroom Cool

One of the simplest ways to improve sleep quality is adjusting your bedroom temperature. A cooler room helps your body naturally prepare for rest.
- I find 68°F or lower is ideal for deep, uninterrupted sleep.

2. Declutter Your Sleep Environment

Your sleep environment matters. A cluttered room can make your mind feel restless, while a clean, organized space promotes calm.

• Keep your nightstand clear

• Store miscellaneous items in drawers or bins

• Do a quick “reset” of your space before bed

3. Block Out Light

Even small amounts of light can disrupt sleep. Options to try:

• Eye mask – my personal favorite

• Blackout curtains – especially if you live in a city

• Or, as a simple fix, drape a shirt over your eyes

4. Stretch or Meditate Before Bed

A short bedtime routine signals to your body that it’s time to wind down. I like to spend 5–10 minutes stretching or meditating before bed. Try:

• Gentle stretches to release tension

• Deep breathing or gratitude practice

• Sitting still with your eyes closed to calm your mind

5. Limit Screens at Night

Blue light from phones, TVs, and computers interferes with melatonin production and makes it harder to fall asleep.

• Aim to put your phone away 30–60 minutes before bed 

• Swap scrolling for reading a book or journaling instead 
  

6. Stick to a Consistent Sleep Schedule

Going to bed and waking up at the same time every day trains your body’s internal clock (circadian rhythm).

• Consistency makes it easier to fall asleep

• Helps you wake up feeling more refreshed

• Supports long-term energy and focus

7. Try Magnesium for Relaxation

When my mind is racing at night, magnesium threonate helps me relax and stay asleep.

I use the one from Momentous. Supplements aren’t a replacement for good habits, but they can definitely support quality rest. I do work with them and I love their products. If you're interested in trying the magnesium threonate, you can use code: GAUX15 to save on your order. 

8. Enjoy a Nighttime Beverage

A calming drink can become part of your bedtime ritual. Some of my favorites:

• 🍷 A glass of wine (helps me slow down and disconnect from work)

• 🍵 Herbal tea, like Yogi Honey Lavender Stress Relief or Yogi Bedtime Tea

• 💧 Infused water with cucumber, mint, or citrus slices

Final Thoughts

Better sleep leads to better recovery, sharper focus, and stronger performance in and out of the gym. By creating a nighttime routine and making small adjustments, you’ll set yourself up for success each day.

I would love to hear from you, what’s your favorite sleep hack or ritual that helps you recharge? Share it in the comments below.