The Sleep Habits That Changed Our Days
Better nights lead to better days…sleep is the leading domino of each day! From blackout curtains to mouth taping, small = sustainable changes transformed our sleep, energy, and overall health in the days of 2025.
Why Sleep Matters More Than We Think
Before we dive into what we changed, it’s important to understand Sleep matters more than we think and will affect everything that makes up our days.
included but not limited too:
How patient we are
How hungry we feel
How motivated we are
How well we perform in the gym aka energy
How our body recovers (muscle is not build in the gym, it builds once repaired & recovered in our sleep)
How clearly, we think (each day is cognitively a lot for us all!)
How we show up for our families, our careers and ourselves (circles back tot he first one; with patience but also mood: irritability, being creative… the list is endless.
When sleep is off, the entire day feels harder. Cravings spike, energy drops, stress feels heavier, and even simple tasks feel overwhelming. BUT when sleep is supported, everything becomes easier. Which is where the whole “sleep is the leading domino comes from!) Food choices feel natural, workouts feel purposeful, recovery improves, and mood stabilizes… no secret here just a super power once you gain hold of your sleep!
Let’s dive into the habits that helped us make a difference in this past year (WARNING: some were simple, some took time, there may have been more trial and error than shared but also ask away)
The Habits That Made a Difference
Blackout Curtains
Blocking early morning light (weekends here, but more so in the evening when choosing to keep routine despite time changes…) Assists in deeper stages of sleep, more of it.
Blue-Light Blocking Glasses
Instead of eliminating screens entirely, we added blue-light blocking glasses to reduce that wired feeling before bed. *If/When build a habit theory: WHEN dinner was done THEN blue lens would go on.
Eye Mask for the Early Sleeper
Our bedtimes don’t always align. An eye mask allows the earlier sleeper to rest without waiting for the other to wind down. ESPPP if one spouse watches TV…
Sleep Timer on the TV
Setting a sleep timer prevents shows from playing all night, protecting deeper sleep cycles from unnecessary light and noise. (Trust us; you don’t need the TV running on night anyways…)
Mouth Taping
This was the newest addition AND the one that sounds the strangest at first. ACTUALLLY, I was quite hesitant at first while watching Donny use the mouth tape for over six months before I finally tried it myself. After just four nights, I noticed deeper rest, less tossing and turning, and the difference of quality of energy the next day was noticed. It quickly became a non-negotiable for both of us.
We use Hostage Mouth Tape, which you can find here:
https://www.hostagetape.com/healthyliving
Transparency* We had been using Hostage Tape for over six months before ever becoming affiliates. The trust and results came first. The affiliate opportunity came second (only because it was something we were already confidently using and recommending which is usually how we handle any partnerships, would never recommend a product we don’t use and love ourselves)
Mouth taping isn’t for everyone. If you have concerns or underlying conditions, consult your healthcare provider first. But we encourage you to read more into it before making a final call.
Sleep Support Supplements We Use
Supplements aren’t required for good sleep, but they CAN help when stress, schedules, or when nervous system load are high.
Magnesium (aka master mineral b/c does way more than just assist in restful sleep…)
Supports muscle relaxation and a calm nervous system; both essential for quality sleep
Donny mixes his into kefir for a chocolate-milk style drink
I mix mine into almond milk or yogurt for a simple evening “night cap”
A nighttime stress-support supplement designed to:
promote deeper, more restorative sleep
help regulate cortisol
support overnight recovery
improve how refreshed you feel in the morning
Especially useful during high-stress seasons or busy schedules when your mind has trouble shutting off.
If you are considering magnesium, Core-21, or both, we can help guide proper dosing for your body. Just email or message me letting us know you ordered so we can discuss prior to your initial evening.
When Optimization Isn’t Enough
Sometimes improving sleep is as simple as blackout curtains or magnesium. Other times, it requires looking deeper.
Even with habits in place, sometimes doing everything “right” isn’t enough.
For years, Donny lived with extreme exhaustion (dating back to 2020 interesting enough!) Despite prioritizing sleep hygiene, managing caffeine, avoiding overtraining, and following all the standard recommendations, the fatigue never improved.
Reading even a single page of a book meant falling asleep. Waking up required an immediate nap just to function. Life felt like moving through mud. ( for those that read his “success story” shared from the 12 days of success stories this year you know the full deets!
Aanyways; to cope, caffeine intake climbed (often over 1,000 mg per day… not ok for long term) Even cycling off caffeine completely didn’t help. Wearables reported “great sleep,” but symptomatically, that wasn’t true.
Another quiet red flag appeared: elevated blood pressure. Despite consistent monitoring and lifestyle changes, it remained high (one of the many ways poor sleep can silently impact long-term health).
In 2025, Donny finally got a sleep test. The diagnosis: sleep apnea!!!!!! excited to actually have a plan for him to attack or as he says “challenge accepted”
keeep reading…
Once he began using an APAP machine, fine-tuned his settings, and paired it with mouth taping, everything changed. The constant sleepiness disappeared. Morning naps turned into focused reading. Weekly running volume increased to 20–30 miles. Caffeine intake dropped below 200 mg per day. Most importantly, his energy, health markers, and quality of life dramatically improved (fact- on behalf of his wife here ; ) )
The takeaway? Even someone whose career revolves around health and fitness can be unknowingly playing life on hard mode when sleep is compromised.
If something feels off, don’t ignore it. A sleep test can be life changing…!
The Route Forward
We will always suggest bringing more intention on areas in your life that can improve more when looking at a larger picture, but it’s done with small, realistic changes setting us up for sustainable success! Otherwise, it can truly feel like “another task” and become more overwhelming than it truly needs to be!
Sleep is the leading domino. When it’s supported, everything else becomes easier. Even one small improvement in sleep can create a meaningful ripple effect throughout your day.