Jake's Sleep Guide: 3 Habits That Support Rest, Recovery and 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 helped me build a more consistent night-time routine. These practices inspired the habits I now use to support rest, recovery and overall wellbeing.

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 important parts of a healthy sleep cycle and are associated with physical recovery, learning, memory and emotional processing.

Why Restorative Sleep Matters

Deep sleep is associated with physical recovery and is an important part of a healthy sleep cycle.
REM sleep plays a role in learning, memory and emotional processing.

Tracking tools like WHOOP and Biostrap have helped me become more aware of my sleep patterns and recovery. While no routine is perfect, tracking has helped me see how consistent habits can support how I feel.

3 Habits I Use to Support My Evening Routine

1. Sauna or Hot Shower Before Bed

One simple habit I include in my night routine is heat exposure. For me, that might be a sauna, hot bath or hot shower before bed. I find it helps me slow down, relax my body and create a clear transition from the day to evening. Research shows 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. It found that regular sauna bathing was associated with supporting mental well-being and sleep quality (Hussain et al., 2019).

Benefits of sauna/hot shower:

Helps create a consistent evening routine
Supports relaxation after training or a busy day
Gives me a simple way to switch off before bed

2. Grounding Throughout the Day

Another habit I personally value is grounding. For me, this can be as simple as walking barefoot outside or using a grounding mat on the bed. The science behind grounding suggests direct contact with the Earth's surface helps regulate circadian rhythm, reduce inflammation and support sleep quality. (Oschman et al., 2015)

Benefits of grounding:

Helps support your natural body clock
Supports a calmer daily rhythm
Forms par of my broader wind-down routine

3. Magnesium Glycinate for Sleep

The final (and perhaps the most important) piece of my routine is taking magnesium glycinate for sleep. Magnesium supports healthy sleep patters, nervous system health and muscle relaxation.

I take Magnesium Bisglycinate 30-60 minutes before bed because it is one of the most bioavailable and well tolerated forms of magnesium. Magnesium bisglycinate is magnesium bound to glycine and is often chosen by people looking for a gentle form as part of their night time routine. Clinical research has shown magnesium supplementation can support sleep efficiency, reduce daytime sleepiness and promote deeper restorative sleep. (Zhang et al., 2022)

Benefits of magnesium glycinate for sleep:

Supports healthy sleep patterns
Supports nervous system health
Supports muscle relaxation

For me, magnesium is not a sleeping tablet but it is one part of a consistent routine.

Final Thoughts: Small Habits = Big Impact

Improving sleep doesn't happen overnight, it is the result of consistent daily habits. For me, these habits work together as part of a simple evening routine that supports rest, recovery and overall wellbeing.

Sleep is not just "time off". It's when your body does the real work of healing, recovering and preparing for tomorrow. Small habits, repeated consistency can help support a healthier evening routine.

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This information is for educational purposes only and is not intended as medical advice. We recommend consulting a healthcare professional to ensure this product is the right choice for you. Always read the label and follow directions. For best results, remember that supplements work alongside a healthy diet, not in place of one.

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About Jake

Jake Ball is a professional rugby player currently playing for Scarlets Rugby in Wales and he has earned 50 international caps for the Welsh Rugby Union.

Alongside his playing career, Jake is also a ISSA Certified Nutritionist and AIF Certified Personal Trainer, with a strong interest in recovery, performance and long-term health. His perspective has been shaped by years in elite sport and firsthand experience managing training load, stress, nutrition and recovery in high-pressure environments.

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)