You track your training, your nutrition and your macros – but are you neglecting the one thing that affects all of them? Sleep coach and performance expert Sam Neame reveals the hacks that will actually transform your nights
How much attention do you pay to your sleep? And are you even getting enough? According to the latest internet trend – sleep hacking – you ought to be giving it a lot more thought than you currently are.
“Life becomes noticeably harder when sleep is compromised, which is really where my work in sleep and performance started,” says Sam Neame, a UK-based performance coach who works with athletes and high performers to optimise recovery, longevity and overall health.
“If you can consistently improve your sleep quality, almost everything else gets easier,” he says. “Energy, mood, training, recovery, focus, stress management, all of it improves when sleep is in a good place.”
But which sleep hacks actually work? According to Neame, these are the best tips that actually get results:
Six sleep hacks that work
1. A dark and cool room
Your sleep environment matters more than you think. According to Neame, a bedroom that’s dark, cool and distraction-free gives your body the signals it needs to properly switch off.
“Darkness signals to the body that it’s time to rest, and a slightly cooler environment helps support the natural drop in core temperature needed for deep sleep,” he explains.
2. Noise control
It’s the little things that can make a big difference when it comes to getting good sleep. “If you’re a light sleeper, small disruptions can easily break sleep cycles,” says Neame. “Simple earplugs can make a big difference without overcomplicating things.”
3. Phone discipline
We know this isn’t what you want to hear, but cutting the phone out before bed is kind of essential if you want to get a good night of zzzing in. Between endless scrolling, late-night emails and the dopamine hit of social media, phones keep the brain stimulated long after the body should be winding down. And while blue light gets most of the attention, mental stimulation is arguably the bigger issue.
“Phones are one of the biggest disruptors of sleep,” says Neame. “Keep it out of the bedroom or set a strict cut-off time to protect your wind-down and sleep quality.”
4. Exercise
We’ve all been tired while still having that buzzy anxious energy feeling – it’s horrible! Exercise can really help dissipate that. “Regular movement builds healthy physical fatigue, making it easier to fall and stay asleep, while also supporting overall health,” says Neame.
The key word here is regular. You don’t need to annihilate yourself with two-hour gym sessions or marathon training plans. Consistent movement, whether that’s strength training, walking, running or sport, helps regulate sleep patterns and reduce stress levels over time.
5. Cut caffeine by midday
For many people, this might be the hardest habit to change. According to Neame, cutting caffeine earlier in the day can make a surprisingly noticeable difference.
“Morning coffee is fine, but after midday it can start to impact sleep more than people realise,” says Neame. “Caffeine has a half-life of roughly five to six hours, meaning half of it is still in your system hours after you’ve had it, quietly affecting your ability to fall into deep sleep.”
6. Keep the bedroom a calm space
It’s so easy to get sucked into your phone and be reminded of something you have on the next day and then start your brain ticking. Before you know it – your bedroom is basically a second office. Sam believes it should be a sacred space.
“In a world full of stimulation, busy days, and high stress, it’s important to keep the bedroom as simple and protected as possible,” says Neame.
“Make it a safe space where work doesn’t enter, social media isn’t present, and the environment feels calm, airy, and designed for rest and recovery, a place to properly switch off, either alone or with a partner.”
Are sleep trackers worth the hype?
While wearable sleep trackers have exploded in popularity, Neame admits he’s personally stepped away from relying on them too heavily.
“For me, if I’ve had a bad night’s sleep, I don’t necessarily need a device to tell me that,” he says. “I also noticed the psychology of it affected me at times, seeing a low sleep score can sometimes create unnecessary noise or even influence how you feel about your day.”
“I’ve chosen not to rely on it consistently. That said, for the right person, it can be a really powerful tool if used in the right way and not over-interpreted.”
What about magnesium?
Magnesium has become one of the wellness industry’s favourite sleep supplements – but are they just another way for companies to make money? Neame believes there’s actually some genuine value behind them – but within reason.
“In all honesty, I do think magnesium can be helpful,” he says. “You’ll see a lot of articles talking about it, and I’m generally in favour, especially given how much people are training, stressed and under-recovering today.”
Although you can get your daily dose of magnesium in your diet (through things like leafy greens, seeds and dark chocolate), Neame thinks that modern lifestyles and heavy training loads can leave some people low in the mineral, making supplementation useful for sleep and recovery.
“That said, it’s not essential for everyone, and it’s not a magic fix,” he adds. “It’s more of a support tool on top of strong sleep habits and a good routine.”
Which, ultimately, is the point. The best sleep hacks probably aren’t hacks at all — they’re just consistent habits we should all be doing in the first place!
