How to Improve Restorative Sleep.

Fat loss, muscle gain, and stress management all start with quality sleep. Yet many clients I see in Marylebone and St John’s Wood struggle with restorative sleep due to demanding work schedules and social events. Here’s how to fix it.

1. Establish a Sleep Routine

• Go to bed and wake up at the same time daily, even on weekends.

• Limit screen time 60–90 minutes before bed.

2. Optimize Your Sleep Environment

• Dark, cool, and quiet rooms help the body naturally fall into deep sleep.

• Blackout curtains and white noise machines are great for urban areas like Marylebone.

3. Pre-Sleep Nutrition

• Avoid caffeine after 2 pm.

• Light, protein-rich snacks can prevent overnight hunger without disrupting sleep.

• Magnesium-rich foods (nuts, spinach) support relaxation.

4. Manage Stress Before Bed

• Supplement with a good magnesium and L-theanine supplement.

• 10-minute walk in the evenings to help reset your nervous system.

5. Exercise Timing

• Morning or early afternoon workouts promote better sleep at night.

• Avoid heavy evening resistance training within 2 hours of bed.