Week eight of the Stay at the Top Summer Reset series focuses on one of the most important foundations of health and performance. Sleep.

When energy is low or recovery feels off, sleep is often blamed in isolation. In reality, most sleep issues are shaped by what happens during the day. The cues you give your brain, the rhythm of your habits and how you wind down all matter more than chasing perfect nights.

In this episode, I share simple, high leverage strategies to improve sleep quality by creating consistency and clear signals that the day is done. The goal is not perfection, but familiarity and rhythm so recovery can begin.

In this episode, I cover

- Why sleep issues are often a byproduct of daytime behaviours

- The role of sleep in energy, recovery and long term health

- Why relying on instinct at night usually backfires

- The power of a go to bed alarm as a circuit breaker

- How to break the habit of late nights and endless scrolling

- What a sleep landing protocol is and why it matters

- Examples of simple, repeatable wind down routines

- The importance of consistency over complexity

- How to work backwards from your wake time to set a realistic bedtime

- Common factors that interfere with sleep and how to identify yours

Key Quotes

“Sleep is the bedrock when it comes to energy, performance and recovery.”

“Most sleep problems are created during the day, not at night.”

“Consistency wins because your brain is wired for rhythm.”

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