5 Ways to Optimize Sleep for Better Energy, Focus, and Recovery

We all know that good sleep is essential, yet many of us struggle to get the quality rest we need. Whether it’s tossing and turning, waking up groggy, or relying on caffeine to push through the day, poor sleep can affect everything from metabolism to mental clarity.

To find out what really makes a difference in sleep quality, we turned to Tyler Minton, a performance dietitian who works with elite athletes to optimize recovery. His insights reveal that small, strategic changes—especially in daily habits and sleep environment—can have a profound impact on how well you sleep and how refreshed you feel in the morning.

If you’re ready to wake up energized instead of exhausted, here are five expert-backed ways to improve your sleep starting tonight.

1. Cut Back on Screens Before Bed

If you find yourself scrolling in bed or falling asleep to the TV, you’re not alone. But that blue light exposure could be sabotaging your sleep.

“The blue light from screens suppresses melatonin, the hormone that signals your body to sleep,” explains Minton. “Even a small amount can delay sleep onset and reduce overall sleep quality.”

To wind down more effectively, try:

• Reading a book or listening to a podcast instead of scrolling.
• Switching screens to night mode or using blue light-blocking glasses.
• Dimming household lights an hour before bed to naturally cue your body for rest.

Small changes can make a big difference in helping your body transition into deep, restorative sleep.

2. Time Your Food and Drinks Wisely

Your evening eating habits could be playing a bigger role in sleep quality than you realize.

“Eating heavy, high-fat, or spicy foods late at night can cause digestive discomfort and acid reflux, making it harder to fall asleep,” says Minton.

Instead, he recommends sleep-supporting foods like tart cherries and kiwis (natural sources of melatonin), almonds and walnuts (rich in magnesium for muscle relaxation), and whole grains, which help stabilize blood sugar levels overnight.

And while it may feel like that nightcap helps you fall asleep, alcohol actually disrupts deep REM sleep, leaving you groggy the next day.

3. Set Up Your Space for Deep Sleep

A cool, dark, and quiet bedroom can make all the difference in how well you sleep.

“Your sleep setup is just as important as your workout environment,” Minton says. “If your bedroom isn’t optimized for rest, you’re making it harder on yourself.”

The ideal sleep space includes:

• Cooler temperatures (60-67°F) to support the body’s natural sleep cycle.
• Minimal light exposure—even small amounts from streetlights or alarm clocks can disrupt melatonin production.
• A high-quality mattress that keeps your spine aligned and prevents tossing and turning.

“A mattress that supports your spine and pressure points can reduce nighttime discomfort and improve sleep continuity,”says Minton. “The Tuft & Needle Mint Mattress is a great option—it provides bounce back support and cooling technology to help regulate temperature throughout the night.”

4. Support Your Body With the Right Nutrients

Rather than relying on melatonin supplements—which can leave you groggy—Minton suggests focusing on nutrients that help your body naturally regulate sleep:

• Magnesium & GABA calm the nervous system and promote relaxation.
• L-Theanine & Valerian Root support deeper, more restful sleep.
• Tryptophan & Vitamin B6 help convert serotonin into melatonin for a smoother sleep cycle.

“Instead of reaching for melatonin, look for supplements that help your body produce it naturally, like Rest by Protekt, which contains GABA, L-Theanine, and Valerian Root,” Minton recommends.

5. Stick to a Consistent Sleep Schedule

One of the biggest disruptors of sleep isn’t just what you do before bed—it’s an inconsistent schedule.

“Think of your sleep schedule like a meal plan—if you eat erratically, your hunger signals get thrown off. The same thing happens with sleep,” Minton says.

A steady bedtime and wake-up time (even on weekends!) helps regulate your body’s internal clock, making it easier to fall asleep naturally. If possible, get morning sunlight exposure to further reinforce your circadian rhythm.

Sleep Better, Feel Better

Making small, intentional changes to your sleep environment, nutrition, and nighttime habits can dramatically improve energy, focus, and recovery.

And if you’re looking for one upgrade that makes an instant impact, Minton suggests starting with your mattress.

“The Tuft & Needle Mint Mattress is one of the smartest investments you can make in your sleep,” he says. “It’s designed for breathability, bounce back support, and cooling comfort—helping you sleep better night after night.”

Ready to optimize your sleep? Start with these expert-backed tips—and experience the difference a high-quality mattress can make.

Explore Tuft & Needle’s Mint Mattress here.