Six steps to unlocking the Power of Sleep

Here’s the improved version with mentions of your Recharge Retreat in Byron and Recharge Masterclass seamlessly integrated:

Are You Getting Enough Sleep?

Do you wake up feeling genuinely recharged?

For years, I didn’t. Despite hitting the pillow at what my friends call "Nanna o’clock," the quality of my sleep was so poor that my sleep tracker resembled a barcode rather than a sign of health.

Sleep—and good sleep at that—was a mystery I struggled to solve. But here’s what I’ve learned: while there are plenty of things in life we can’t control, we can influence how we feel each day by improving the quality of our sleep. With the right mindset, tools, and habits, you can unlock better rest, allowing your body and brain to restore and recharge.

If this resonates with you, my Recharge Masterclass and Recharge Retreat in Byron this October dive deeper into the science and strategies of sleep, energy, and recovery.

The Science of Sleep

Sleep is more than just “resting”—it’s a biological process essential for physical and mental health.

Your body’s internal processes, such as hormone release, temperature regulation, and hunger, follow 24-hour cycles called circadian rhythms. These rhythms depend on consistent sleep and wake times to stay in balance, keeping you sharp and performing at your best.

During sleep, your body cycles through light sleep, REM, and deep sleep. Each stage serves a purpose:

• REM sleep fuels learning, memory, and creativity.
• Deep sleep restores muscles, repairs tissue, and rejuvenates energy.

Most adults require 7–9 hours of sleep, and a consistent sleep midpoint—ideally between midnight and 3 am—is a key indicator of good sleep. Struggling to fall asleep (or falling asleep too quickly) can indicate deeper issues like sleep debt, which is hard to repay.

6 Practical Shifts for Better Sleep

Over time, I’ve discovered small changes that made a big difference. These strategies helped me go from surviving to thriving, and I hope they work for you too:

1. Keep a Steady Rhythm

Consistency is key. Aim to go to bed and wake up at the same times daily—even on weekends. I’ve found the iPhone’s Bedtime function helpful for visualising my schedule and staying on track. While it was tough at first, waking up without an alarm is now my new normal, and the impact on my energy levels has been life-changing.

2. Slide into Sleep

Your pre-sleep routine matters. About 90 minutes before bed, I start winding down:

• Enable Night Shift mode on devices to reduce blue light.
• Set a gentle reminder alarm to start my “slide” into rest.
• Avoid work emails or anything stressful—this time is for reading, podcasts, or soft music.

Low light and calm activities signal to your body that it’s time to sleep. (And yes, I’m still working on leaving my phone in another room. We’re all a work in progress!)

3. Invest in Your Rest

Comfort is underrated. A supportive mattress, a pillow you love, and bedding that feels good to you can make all the difference. Whether it’s weighted blankets for winter or breathable sheets for summer, your bed should be a place you look forward to climbing into.

4. Cool is Key

Research suggests the optimal sleeping temperature is 18°C. While that’s tricky in Queensland summers, keeping the room cool—whether through air conditioning, fans, or open windows—makes a noticeable difference in sleep quality.

5. Block Out the Light

Darkness signals your body to produce melatonin, the hormone that helps you sleep. Blackout blinds and an eye mask (my silk one is a favourite!) can work wonders, especially if you’re sensitive to morning light or need help during travel.

6. Find Your Quiet

Silence isn’t always golden—sometimes soothing sounds are better. I’ve swapped the dream of beachfront waves for Spotify’s Ocean Escapes playlist, which helps me drift off. Experiment with soundscapes, white noise, or silence to find what works for you.

Recharge for a Better You

Looking back, I’m not sure how I survived for so many years on poor sleep. “Survived” being the key word—because thriving only began when I started treating sleep as a priority, not an afterthought.

Sleep is just one piece of the energy equation I explore in my Recharge Masterclass and Recharge Retreat in Byron Bay. Both offer a space to dive into the science of rest and recovery and give you the tools to reset your energy for the year ahead.

Each habit I introduced, each adjustment I made, brought me closer to restorative sleep. Now, my energy, focus, and mood have transformed—and I’ve finally unlocked the full power of rest.

What about you? Do you have a sleep routine, a tech hack, or a favourite trick for better sleep? I’d love to hear your tips—because we can all sleep (and lead) a little better.