How I Finally Fixed My Sleep and Started Growing Again
For as long as I can remember, I’ve been at war with sleep.
I’m a lifelong night owl. For most of my adult life, it wasn’t unusual for me to crash at 3–4 a.m.—sometimes even as late as 6 a.m.—only to drag myself out of bed by 8:30 a.m. Exhausted, irritable, and wired on energy drinks, I lived in a cycle of sleep deprivation that wrecked my body and mind.
What people often overlook is that sleep is the foundation of recovery, especially if you’re training hard and trying to build muscle. No matter how dialled-in your nutrition and gym routine are, without proper sleep, your results will suffer.
How Bad Sleep Affected My Gains and Health
During those years of broken sleep, I noticed a few recurring problems:
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I got ill more often.
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My gym recovery slowed down massively.
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I found it harder to gain size.
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My mood and motivation were unpredictable.
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I constantly craved stimulants just to function.
It was a vicious cycle: feeling too wired to sleep, then too tired to train properly the next day.
My Personal Sleep Fix – Everything I Tried That Actually Helped
Sleep isn’t a one-size-fits-all solution. I had to rebuild my evening routine and environment from the ground up. Here’s what worked for me:
1. Darkened my room completely
I painted my entire bedroom dark purple—walls, ceiling, the lot. Add in blackout curtains and I created a cave of calm.
2. Cut caffeine after 2 p.m.
No more energy drinks in the afternoon. This one was brutal but made a noticeable difference.
3. No heavy meals late at night
I set a food cut-off time: no big meals after 9 p.m.
4. Swapped TV for a projector
Watching shows on a projector instead of a bright TV screen helped wind me down without blasting blue light into my face.
5. Ditched my phone at night
No scrolling. No notifications. Just peace.
6. Electronics off at bedtime
Once I’m in bed, everything electronic gets switched off.
7. Sleep music on Spotify
I put on ambient music or calming sleep playlists in the background to help ease me into sleep.
8. Full Spectrum CBD Oil – My Game-Changer
Out of everything, the most impactful change has been adding CBD oil. I take 0.5ml (about 120mg CBD) of full-spectrum oil every night before bed. The calm it brings is unmatched—less tossing and turning, more deep, uninterrupted sleep.
Sleep and Muscle Recovery: The Underrated Secret Weapon
There’s a saying in the fitness world: if sleep could be bottled and sold, it would be a banned substance. And it’s true.
Sleep isn’t just rest—it’s when your body rebuilds muscle tissue, regulates hormones, and reduces inflammation. It’s your most powerful recovery tool, and without it, you’re fighting an uphill battle in the gym.
I used to burn out every few weeks. Now, with a consistent sleep routine, I’m stronger, more focused, and no longer relying on caffeine just to function.
Final Thoughts: Don’t Sleep on Sleep
Improving my sleep didn’t happen overnight. It took consistent effort and lifestyle tweaks. But the results speak for themselves: better performance, better mood, better recovery.
If you’re serious about building muscle, staying lean, and feeling mentally sharp—sort your sleep. It’s not just a luxury; it’s a necessity.
Want better sleep and recovery?
Looking to improve your sleep routine like I did? I’ve had the best results using Full Spectrum CBD oil, which you can find over at Supreme CBD. It’s become a key part of my evening wind-down—highly recommended if you’re serious about recovery and overall wellbeing.