By Dr. Mark Atkinson
Struggling to get consistently good sleep?
If so, this protocol is for you.
Anyone who cares about their health and performance knows how critical sleep quality and quantity are. But when it comes to improving sleep, where do you begin? A biohacking approach provides a systematic way to create the conditions for consistently restorative sleep. By combining subjective feedback (how you feel) with objective data from wearables like the Oura Ring or WHOOP strap, you can track trends over time and identify factors that impact sleep quality. Focus more on the trends rather than obsessing over nightly data swings. Metrics like heart rate variability (HRV), deep sleep duration, and resting heart rate offer valuable insights.
A step-by-step guide to better sleep
Step 1: Understand why better sleep matters
Poor sleep impacts every area of health – lowering immune function, increasing inflammation, impairing cognitive performance, and destabilising mood. Reflecting on these consequences, and your personal reasons for wanting to sleep better, provides crucial motivation for change.
Step 2: Define your sleep goals
Rather than aiming vaguely to "sleep better," define a specific goal. For example: "I wake up feeling refreshed and energised at least five days per week." A clear target helps you evaluate progress and make consistent improvements.
Step 3: Choose your sleep strategies
Start with one or two strategies from each category below and build gradually.
Schedule and routine
Prioritise sleep by scheduling 8–9 hours in bed most nights. Go to bed and wake up at the same time daily, within a 30-minute range. Your brain and body thrive on predictable rhythms.
Keep your room cool, around 18°C – your body naturally drops core temperature by 1–2°C to fall asleep. Prepare for bed by winding down 30–60 minutes beforehand. Avoid heavy meals, alcohol, THC, caffeine, and emotionally stimulating activities late in the evening.
Finish eating at least three hours before bedtime to avoid digestion interfering with sleep onset. Limit naps to earlier in the day and avoid them if they disrupt nighttime sleep.
If you suffer from insomnia, consider sleep restriction therapy – spending only the amount of time in bed that matches your average total sleep time, then extending gradually.
Simple breathing techniques like 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8) can also help relax the nervous system and accelerate sleep onset.
Optimise your environment
Morning sunlight within the first hour of waking anchors your circadian rhythm. On clear days, 5–10 minutes may suffice; longer on cloudy or overcast days. A SAD lightbox can serve as a backup in winter months.
Reduce light exposure at night. Dim lights at least 30 minutes before bed. Avoid blue light from screens by using blue-blocking glasses or apps like f.lux.
Create a bedroom environment that is cool, dark, and quiet. Use blackout curtains, eye masks, earplugs, and white noise machines if needed.
Limit exposure to EMFs by keeping electronic devices away from the bed and turning off Wi-Fi at night if possible. Cover LED lights with blackout stickers to avoid disrupting melatonin production.
Playing soothing music, nature sounds, or gentle binaural beats can further prime the mind for restful sleep.
Supplement support
Begin with 200 mg of magnesium bisglycinate about one to two hours before bedtime. This form of magnesium, available in Mag Six, is well-absorbed and contributes to normal functioning of the nervous system, which is relevant for relaxation.
If further support is needed, consider a supplement such as Qualia Night, which contains ingredients like L-theanine, L-tryptophan, and botanical extracts including ashwagandha, holy basil, and reishi mushroom. These ingredients are commonly used in evening routines to support relaxation and wind-down.
Other options such as valerian root and passionflower are traditionally used to support calmness at night, and low-dose melatonin is sometimes taken in cases of occasional sleep disruption, especially when dealing with jet lag or schedule changes. Always consult a qualified professional before starting new supplements.
Bed, bedding and pillows
Your sleep surface matters. Where possible, invest in a high-quality mattress made from non-toxic, breathable materials. Organic cotton or wool bedding supports temperature regulation. Hypoallergenic, orthopaedic pillows and a slight incline of the upper body can aid circulation, reduce reflux, and optimise sleep quality.
Consider a body pillow to maintain proper spine alignment, particularly if you are a side sleeper. Sleeping on your side, particularly the left side, can also improve digestion and support circulation compared to sleeping flat on your back.
Step 4: What to do if steps 1 to 3 don’t work
If you have consistently implemented the above steps for at least two weeks without notable improvement, deeper exploration may be needed.
Investigate hormone health
Hormones like melatonin, cortisol, oestrogen, progesterone, and thyroid hormones influence sleep regulation. Fluctuations in these hormones, particularly during menopause or periods of high stress, can disrupt sleep. Functional testing can help identify imbalances and guide appropriate interventions.
Consider psychological support
Chronic insomnia often has psychological roots. Cognitive Behavioural Therapy for Insomnia (CBT-I) and Acceptance and Commitment Therapy (ACT) help reframe the relationship with sleep, reduce anxiety, and teach practical strategies to restore natural sleep rhythms.
Address trauma if present
Unresolved trauma, including PTSD, can cause chronic hyperarousal, severely impacting sleep. Therapeutic modalities such as EMDR, somatic experiencing, or brainspotting can help process traumatic memories and reset the nervous system.
Consult a sleep specialist
If you experience symptoms like loud snoring, abrupt awakenings with breathlessness, or extreme daytime fatigue, seek assessment for sleep apnoea or other medical sleep disorders. A polysomnography sleep study provides in-depth insights into sleep architecture and potential underlying issues.
Shift work and jet lag
If you travel across time zones or work irregular hours, supporting your circadian rhythm becomes even more critical. Gradually adjusting your light exposure, meal timings, and sleep schedule before trips, or using melatonin supplements strategically, can help.
A simple checklist to get started tonight
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Prioritise 8–9 hours in bed
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Expose yourself to morning sunlight
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Wind down with dim lighting and no screens 30 minutes before bed
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Take magnesium bisglycinate 1–2 hours before bedtime
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Keep your bedroom cool, dark, and quiet
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Journal or practice gratitude to calm your mind
Final thoughts
Optimising sleep supports your mental clarity, emotional wellbeing, and resilience. While occasional bad nights happen, consistently restorative sleep is achievable by addressing the foundations – light exposure, nutrition, emotional health, environment – and being open to deeper healing if needed.
Commit to the sleep solutions protocol, personalise it to your needs, and you may be rewarded not just with better sleep, but with positive shifts in many areas of your life.
