Jake's Sleep Guide: 3 Proven Tips for Better Restorative Sleep
Why I Include Magnesium Glycinate in My Sleep Routine?
Sleep is the foundation of health, performance and recovery. Over the last four years, I've been tracking my sleep using WHOOP and Biostrap data and experimenting with small lifestyle changes to see what truly impacts the quality of sleep and recovery.
I've spent my whole rugby career chasing performance and recovery. As a professional rugby player with 50 international caps for Wales, I quickly learned that it wasn't just about training harder it was about how well I could recover after sessions and games.
Living in Japan for a period gave me a unique insight into the way culture, routines and lifestyle habits can impact sleep and overall wellbeing. Experiencing onsens (natural hot springs) and Japanese rituals showed me how heat exposure, mindfulness and evening routines could dramatically improve sleep quality. These practices inspired the habits I now rely on for restorative rest.
It's not just about quantity of sleep that matters; it's about the quality of sleep especially restorative sleep (deep sleep and REM sleep). These stages are when your body repairs muscle, balances hormones and recharges your body for the next day.
Why Restorative Sleep Matters?
- Deep sleep is when your body repairs tissues, strengthens your immune system and promotes muscle recovery. For athletes and anyone living an active lifestyle, deep sleep is essential for performance and recovery.
- REM sleep supports brain health. This stage is critical for learning, memory, emotional regulation and mental clarity. Without enough REM sleep, you may feel foggy, unfocused or emotionally drained.
My WHOOP data shows that I consistently average just over 4 hours of restorative sleep each night (deep & REM). This didn't happen by chance it is the result of building specific habits into my daily routine.
3 Tips That Transformed My Sleep
1. Sauna or Hot Shower Before Bed
One of the simplest but most effective changes I made was adding heat exposure to my evening routine. Spending time in the sauna or taking a hot shower before bed raises your core body temperature. Once you step out, your body begins to cool down, which naturally signals your brain that it's time to sleep. Studies found that regular sauna bathing was associated with improved mental well-being and sleep quality (Hussain et al., 2019).
Benefits of a sauna:
- Helps you fall asleep faster
- Promotes muscle relaxation and recovery
- Reduces stress and prepares your body for restorative sleep
If you don't have access to a sauna, even a short hot shower can have a powerful effect on sleep quality.
2. Grounding Throughout the Day
Another game-changer for me has been grounding. I use a grounding mat on the bed at night and practice grounding during the day by walking barefoot outdoors. The science behind grounding suggests that direct contact with the Earth's surface helps regulate circadian rhythm, reduce inflammation and improve sleep quality. (Oschman et al., 2015)
Benefits of grounding:
- Helps reset your natural body clock
- Reduces cortisol (stress hormones) levels
- Supports deeper, more restorative sleep
Grounding may sound simple, but over time I have seen it make a noticeable difference in how refreshed I feel each morning.
3. Magnesium Glycinate for Sleep
The final (and perhaps the most important) piece of my routine is taking magnesium glycinate for sleep. Magnesium is one of the most essential minerals for rest, it supports over 300 processes in the body including muscle relaxation, calming the nervous system and promoting healthy sleep patterns.
I take Magnesium Bisglycinate 30-60 minutes before bed because it is one of the most bioavailable and well tolerated forms of magnesium. Unlike magnesium oxide or citrate, magnesium glycinate is highly absorbable and gentle on the stomach, making it the best choice for sleep support. Clinical research has shown that magnesium supplementation can improve sleep efficiency, reduce daytime sleepiness and promote deeper restorative sleep. (Zhang et al., 2022)
Benefits of magnesium glycinate for sleep:
- Relieves muscle tension and restlessness
- Calms the nervous system to prepare for deep sleep
- Promotes longer and more restorative sleep cycles
- Supports recovery after training or physical stress
If you struggle with falling asleep, staying asleep or waking up feeling unrefreshed, magnesium glycinate is one of the most effective natural supplements to consider. It has been a game-changer in my routine and consistently improves my WHOOP recovery scores. (Read more on why magnesium glycinate is best for sleep)
Final Thoughts: Small Habits, Big Impact
Improving sleep doesn't happen overnight, it is the result of consistent daily habits. By combining heat exposure (sauna or hot shower), grounding and magnesium glycinate before bed, I've been able to significantly increase the quality of my restorative sleep.
Sleep is not just "time off" it is when your body does the real work of healing, recovering and preparing for tomorrow. If you want better performance, more energy and sharper focus, start with these simple natural sleep tips and watch the difference it makes.
Shop Magnesium Bisglycinate now
Always read the label and follow directions. Consult a healthcare professional to determine if this product is right for you. Supplements should not replace a balanced diet.
References:
- Hussain, JN., et al. (2019) A hot topic for health: Results of the Global Sauna Survey. Complement Ther Med. 44: 223-234. (PMID: 31126560)
- Oschman, J., et al. (2015). The effects of grounding (earthing) on inflammation, the immune response, wound healing, and prevention and treatment of chronic inflammatory and autoimmune diseases. J Inflamm Res. 24; 8:83-96. (PMID: 25848315)
- Zhang et al. (2022). Association of magnesium intake with sleep duration and sleep quality: findings from CARDIA study. Sleep, 11; 45 (4) (PMID: 34883514)