5 Things That Improved the Quality of My Sleep

These have worked better than counting a endless number of white sheep jumping over a fence.

Sergio Ruiz
3 min readSep 16, 2021


Photo by David Clode on Unsplash

One thing I have been able to master is a consistent morning routine.

It’s allowed me to be more productive before the rest of my day gets busier.

But if there’s one thing I have been attempting to fine-tune is the best nighttime routine to transition into a better bedtime routine.

Here are 5 things I’ve learned that have improved the quality of my sleep.

  1. AutoSleep app — for my birthday, I treated myself to an apple watch by saving up enough birthday money. One of the best apps I discovered was the AutoSleep app. After doing some research and downloaded it onto my watch, it’s helped improve the quality of my sleep tremendously. First, it shows a debt percentage between the time you set to sleep compared to sleep. Then it gauges the quality of your sleep by the amount of deep sleep and your heart rate. Upon waking up, it provides an overall summarizes your actual time asleep, average heart rate, amount of deep sleep, and time you were awake.
  2. ZMA (Zinc, Magnesium Aspartate with Thianine) — is one of the few supplements that I can say has enhanced the amount of deep sleep I get. There’s been plenty written about if ZMA is truly effective or not. Also, since it’s worked for me, it may not work for everyone else. I always say try any supplement for at least 30 days straight to find out yourself. Once I started taking it, I saw my overall deep sleep improve on the AutoSleep app. Whether it’s a direct effect from taking the ZMA, I always go by how I feel compared to what I see.
  3. Read something light — helps trigger my overall nighttime routine and helps my brain wind down from a busy day. I use my 15-minute ‘hourglass’ since I don’t want to avoid using my phone to detach from electrical devices or mindlessly scrolling social media. If you don’t have a timer, try reading for a set minimum number of pages. Or, sometimes, I try to read one complete chapter without using a timer. I stick with reading non-fiction, something educational, nothing too exciting, and hope that I’ll remember what I learned in the morning.



Sergio Ruiz

Fitness professional & nutrition coach with 20+ years experience as a personal trainer in San Francisco | www.sfbodymatrix.com