It’s 2AM. Again.
You’re exhausted, frustrated, and staring at the ceiling—wide awake. You’ve tried melatonin, sleeping pills, and herbal teas, but nothing works long-term.
The real issue? You’re stuck in the “wired + tired” cycle:
Wake up exhausted → Drink more caffeine → Eat worse → Too tired to exercise → Late-night screen time → Can’t sleep → Repeat.
This cycle doesn’t just leave you tired—it wrecks your metabolism, gut health, and hormones. It’s why so many people gain 2–5 kg per year and feel permanently burnt out¹.
The good news? You can sleep deeply—without medication.
Here’s how to break the cycle for good.
1. Follow the 10-3-2-1-0 Sleep Rule
- This simple yet powerful rule helps reset your body’s natural sleep-wake cycle²:
- 10 hours before bed → No caffeine. It stays in your system for hours, making it harder to fall asleep.
- 3 hours before bed → No alcohol. It can disrupt deep sleep³.
- 2 hours before bed → No work. Shut your laptop and let your brain unwind.
- 1 hour before bed → No screens. Blue light blocks melatonin, making it harder to fall asleep⁴.
- 0 snooze button → Get up at the same time every day to regulate your body clock.
Implementing the 10-3-2-1-0 rule can help break the "wired + tired" cycle by promoting healthier habits that align with your body's natural rhythms.
Morning Rules You Should Know About
- Quality sleep starts right from the morning. Morning bright light improves nocturnal sleep quality and next morning alertness⁵, as well as reducing sleep latency⁶.
- Avoid Glucose Spike - Go for a low-GI breakfast, prioritising protein and healthy fats. Fruits can join the party - just skip the juices, as they’re low in fibres and can trigger an insulin spike. By keeping your glucose levels steady from the morning, you help prevent hormonal imbalances and avoid that energy rollercoaster!
Research shows that a low-GI breakfast supports stable energy levels and cognitive function throughout the day ⁷ ⁸.
2. Reduce stress
Chronic stress keeps cortisol high, leaving you wired at night and exhausted during the day. To break the cycle, you need to lower cortisol naturally.
Best Natural Stress-Relieving Supplements
- Saffron → Regulates cortisol levels⁹, boosts serotonin - improving mood¹⁰ and sleep¹¹.
- Ashwagandha → Lowers cortisol, helping you relax before bed¹².
- Rhodiola → Fights stress and burnout¹³.
- Lemon Balm → Calms a racing mind and reduces anxiety¹⁴ .
You’ll find a therapeutic dose of these ingredients in Gut-Brain™.
Other ways to lower cortisol:
- Light to moderate exercise → Specifically, morning exercise helps to reduce sleep latency ¹⁵ and manage stress¹⁶.
- Breathwork → Deep belly breathing calms the nervous system¹⁷.
- Cold exposure → A quick cold rinse can lower stress hormones, especially when combined with deep breathing¹⁸.
By managing stress, you regulate your sleep hormones, improve recovery, and finally sleep deeply.