After 15 years of nonstop travel, I reached a point of total burnout. I was sleeping “enough” hours, but waking up exhausted, low on energy, and trapped in a cycle of jet lag.
To fix this, I went for a personal consultation and an InBody scan at the Healthi-Life Longevity Clinic in Bangkok. What I learned was that while high-end treatments are a great boost, a sustainable lifestyle is the foundation of recovery.
I turned the steps I’m following into a simple, phone-friendly checklist you can use.
Free download: Get the Sleep + Energy Reset Checklist here.
Why “8 Hours” Isn’t Enough: The Quality Over Quantity Rule
During my consultation, the doctor emphasized that sleep is the fundamental pillar of health. If quality drops, your hormones (specifically ghrelin and leptin) become imbalanced, leading to energy dips and intense food cravings.
The goal isn’t just “more hours”; it’s hitting the two critical phases of recovery:
REM Sleep: Critical for cognitive function and “brain recovery”.
Deep Sleep: Supports physical recovery and body regulation.
The 3 “Quick Start” Rules to Reset Your Energy
Based on my clinical recommendations, these are the three high-impact changes you should implement tonight:
1. The 2:00 PM Caffeine Cutoff
Avoid all caffeine (coffee, tea, or energy drinks) after 2:00 PM to prevent interference with early-phase deep sleep.
- Pro Tip: Prefer green tea over coffee in the morning. It provides steadier energy, avoids the “spike and crash,” and contains antioxidants for anti-aging and reduced inflammation.
2. The 3-Hour Digestion Gap
Avoid big meals 3–5 hours before bed. Digestion activates the body when it should be calming down. If you must eat, keep it to a small, low-stimulation snack.
3. The Digital Sunset
Turn off phones and blue light 1–2 hours before sleep. It takes the brain significant time to “downshift” from the stimulation of a screen. Additionally, train your brain that the bedroom is for sleep and sex only. Avoid working or scrolling in bed.
Daytime Habits That Support Nighttime Recovery
Better sleep actually begins the moment you wake up.
- Morning Sunlight: Get sunlight immediately after waking (even on a balcony) to set your body clock and trigger hormone regulation.
- Vitamin D: Spend time outside regularly. In city life like Bangkok, Vitamin D deficiency is common and can lead to fatigue and low metabolism.
- Exercise Timing: Aim to workout before 2:00 PM if possible. Late-night training can be too “activating” for the system, making it harder to wind down.
Nutrition for Muscle Support and Hormone Balance
My InBody scan at Healthi-Life showed that while my cellular health was high, there was room to improve muscle mass through better nutrition:
- Protein Strategy: Aim for ~30g of protein per meal.
- Variety is Key: Rotate your protein sources (chicken, fish, eggs, legumes, tofu) to ensure you get a full spectrum of essential amino acids your body cannot produce on its own.
- Healthy Fats: Include salmon, almonds, and olive oil to support hormone balance and cholesterol production.
Advanced Recovery: Personalized IVs and Supplements
While lifestyle is the foundation, clinical boosts can accelerate the reset.
- Personalized IV Therapy: At Healthi-Life, formulas are customized based on your InBody scan. My formula focused on antioxidants (Vitamin C, NAC) and Vitamin B complex to support cellular energy.
- Targeted Supplements: We discussed Magnesium Glycinate for sleep regulation and Melatonin (used carefully 30 minutes before bed) for those who struggle to fall asleep.
How to Start Your 14-Day Experiment
Don’t overhaul your life in one day. Start small and stay consistent.
- Track for 14 Days: Log your bedtime, caffeine cutoff, and morning sunlight exposure.
- Monitor Your Body: If you change your training or diet, consider a professional body composition check every 2–4 weeks to see what is working.
Download the checklist (free)
If you want to try this without overthinking it, use the checklist like a simple experiment:
Pick one rule. Stick to it for a few nights. Then add the next.
Download: Sleep + Energy Reset Checklist
How to use this without turning your life into a spreadsheet
Here’s the simplest 7-day approach:
- Days 1–2: no caffeine after 2pm
- Days 3–4: last big meal 3–5 hours before bed
- Days 5–7: phone off 1 to 2 hours before sleep + morning daylight
Track one thing: how you feel when you wake up (1–10).
That’s it.
Beyond the Spa
Wellness isn’t always a retreat or a perfect routine.
Sometimes it’s just getting your sleep back, so your days stop feeling like survival.
That’s the kind of “luxury” I’m leaning into more: the version you can feel.
If you want more routines, recovery experiences, and wellness travel that actually delivers, follow along on Instagram: @universal_traveller
Disclaimer: This article reflects my personal consultation at Healthi-Life Longevity Clinic Bangkok and is for informational purposes only. It is not medical advice. Always speak with a qualified clinician regarding your health concerns.
Tim Kroeger helps frequent travelers recover their energy, so travel fuels their life instead of draining it. Based in Bangkok, Tim reviews luxury wellness hotels and spas through a performance lens, sleep quality, nervous system downshift, movement, and what actually restores you, combining firsthand testing with expert insights from Beyond the Spa and global industry roundups.
