Sleep Like a Savage: Hacks for Better Recovery After 40

Sleep Like a Savage: Hacks for Better Recovery After 40

You can train hard, eat clean, and lift heavy — but if your sleep sucks, you’re leaving gains on the table. Recovery doesn’t happen when you’re grinding. It happens when you’re out cold. And as we get older, that recovery becomes even more important — and a bit trickier to lock in.

Here’s how to sleep like a savage, not a stiff.

1. Glycine: The Underrated Recovery MVP

Glycine isn’t some flashy new supplement — it’s a simple amino acid that can seriously upgrade your sleep. Studies show it can lower your core body temperature and help you fall into deeper, more restorative sleep.

What to do: Take 3–5g of glycine about 30–60 minutes before bed.
You can mix it into water, tea, or even with your magnesium (more on that next).

Bonus: Glycine may also help with joint health and glucose regulation — both handy over 40.

2. Magnesium: The Chill Pill for Grown Men

Magnesium is a game changer if you struggle with falling asleep, staying asleep, or waking up feeling like you’ve been hit by a truck. Most guys over 40 are low on magnesium, especially if you train hard.

What to do: Try 200–400mg of magnesium glycinate or magnesium threonate at night. Avoid magnesium oxide — it's cheap and doesn’t absorb well.

Stack this with glycine and your body will thank you.

3. Cold Exposure: Not Just for Wim Hof Wannabes

Cold exposure before bed can improve sleep latency (how fast you fall asleep) and overall recovery. It helps lower your core temperature, which is essential for deep sleep.

Options:

Cold shower or plunge 1–2 hours before bed

Finish a warm shower with 30–60 seconds of cold water

Set your bedroom to 16–19°C

Cold water builds discipline, but it also helps you actually recover like a savage.

4. Gadgets: Tools, Not Toys

Technology can mess with your sleep — but it can also optimise it if used right.

Worth a look:

Oura Ring / Garmin / Whoop: For tracking sleep stages, HRV, and recovery metrics.

Blue light blockers: Wear them after sunset to reduce screen-induced melatonin suppression.

White noise machines or apps: Great if you’ve got kids, snorers, or noisy neighbours.

Smart bulbs: Shift your lighting to warmer tones in the evening to mimic natural sunset cues.

Use tech to serve your sleep — not sabotage it.

5. Routine: Boring Wins the Battle

The savage move? Consistency.
Your body loves rhythm. The more regular your sleep and wake times, the better your deep and REM sleep quality.

Do this:

Go to bed and wake up at the same time daily (yes, even weekends)

No caffeine after midday

No heavy meals or alcohol 2 hours before bed

Use a wind-down routine: dim lights, light stretching, reading, or journaling

You can’t sleep like a beast if you’re living like a mess.

Final Word: Sleep Is the New Superpower

You’re not 25 anymore — and that’s not a bad thing. With the right hacks, you can out-recover guys half your age and keep pushing longer, harder, and smarter.

Train hard. Sleep harder.
Because nothing says “savage” like a man who takes his recovery as seriously as his lifting.

Quick heads up: We're not doctors — just passionate about health and performance. Always do your own research and speak with a healthcare professional before trying anything new.

Stay strong