THE 4-WEEK SLEEP RESET
By Don Saladino, Coach & Health Entrepreneur
Fix Your Sleep in 4 Weeks
Sleep is the most underrated performance tool most people ignore.
You can eat well, train hard, and take all the right supplements, but if your sleep is inconsistent or low quality, everything else works against you.
Poor sleep affects:
Energy levels
Focus and productivity
Recovery from workouts
Hormone balance
Stress levels
Body composition
The problem is that most people don’t actually know how they’re sleeping. They just know they feel tired. That’s why tracking sleep for a short period of time can be incredibly powerful.
Over the years I’ve experimented with dozens of habits, tools, and routines to improve sleep.What I’ve learned is that small, consistent behaviors work!
If you want to improve your sleep, energy, and recovery, start by tracking it.
Click to Download/Print: 4-Week Sleep Reset Challenge
Week 1. Awareness
You simply observe your current sleep patterns. No pressure to change anything yet. Week 1 is just awareness.
You track:
Bedtime
Wake time
Total sleep hours
Morning energy
Afternoon crashes
Week 2. Consistency
In week two you stabilize your sleep schedule. You select a consistent bedtime and wake time and aim to stay within about a 30-minute window each day, even on weekend. This helps anchor your body’s internal clock.
Week 3. Behavior Reset
This week focuses on removing the most common sleep disruptors.
That includes:
No screens 45–60 minutes before bed
No caffeine after 2 PM
Replacing screen time with a wind-down ritual
Week 4. Environment Optimization
The final week focuses on improving your sleep environment.
This includes:
A dark room or eye mask
A cooler room temperature
Quiet or white noise
Removing work devices from the nightstand
At the end of the 4 weeks, you compare your Week 1 baseline with Week 4 and look at improvements in sleep hours, morning energy, and afternoon crashes.
The goal isn’t perfection. The goal is progress and awareness.
A Few Things I Personally Do to Improve My Sleep
There’s no magic solution when it comes to sleep, but there are habits and routines that consistently work. Over the years I’ve built a simple nighttime routine that helps my body transition from a busy day into recovery mode. Here are a few things that are part of my nightly routine:
1. Blue Light Blocking Glasses
Light exposure has a major impact on sleep quality. During the day, when I’m working on my computer, I wear clear blue-light lenses. These typically filter about 20–40% of the highest-energy blue light, which helps reduce eye strain while maintaining normal color accuracy for daytime work.
In the evening, I switch to orange-tinted blue-light blockers, which filter close to 100% of blue light. The orange tint blocks the wavelengths that interfere with melatonin production and helps signal that it’s time to wind down. I usually put the orange lenses on between 6-7 PM every evening to start that transition.
2. My Apollo Wearable
I wear my Apollo every night on my ankle. It is a small device that sends gentle vibrations through the body to help calm the nervous system and shift the body out of stress mode.
Think of it as a physical signal that tells your body it is safe to relax. For me, it is simply part of my nightly routine. I put it on before bed and wear it while I sleep. $99 off an Apollo
3. Nose Strips
I also use nasal strips to improve airflow while sleeping. Better breathing through the nose can improve sleep quality and reduce mouth breathing during the night. And no, before anyone asks, you can’t permanently stretch your nose with them. I checked. 😊
4. Evening Tea Ritual
Most nights I will sit with Amelia or Mel at the kitchen island and have an herbal tea (usually chamomile). It’s a small ritual that signals the end of the workday and the start of the wind-down process. These simple routines help my body fall into an evening rhythm.
Why Tracking Sleep Actually Works
Most people don’t change their sleep habits because they never measure them.
When you start tracking things like:
Bedtime consistency
Total sleep hours
Morning energy
Afternoon crashes
The patterns become obvious. And better sleep improves everything else in your life! Better energy, focus, training performance, and recovery. Let’s Go!
FITNESS TECH: APOLLO
My wife & I both wear our Apollos every night. The Sleep cycle delivers 120 minutes of soothing vibrations. Calms your mind and body. This is a nightly staple.