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The #1 Thing Derailing Your Goals
It’s not your macros or your workout—it’s what happens at night.
Jaylene + Aaron Patelzick
June 20, 2025
In partnership with
Hey Friends,
We’re not sleep experts. But we are sleep improvers—because this is something we’ve been actively working on ourselves.
Maybe you’ve felt it too: the subtle procrastination before bed. One more scroll. One more episode. One more moment to check out after a full day.
Sometimes it’s next-day anxiety. At other times, it’s a racing mind or just not wanting the day to end.
We get it. We’ve been there. A lot of our friends have too.
Sleep truly is the best medicine. Once we saw how much sleep impacts every other part of our health—mood, metabolism, muscle recovery, memory—we couldn’t ignore it. And we don’t want you to either.
This week, we’re sharing simple, practical tactics to help you (and your partner) start sleeping better—without overhauling everything at once.
✅ Pick one.
✅ Try it for 7 days.
✅ Notice what shifts.
Remember: bad habits don’t break overnight. However, good ones build momentum if you go one step at a time.
We’re rooting for you.
What's Inside
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💤 The Sleep-Performance Connection You Can’t Afford to Ignore
Prioritize deep sleep as a couple—even if your sleep clocks don’t match.
You’re dialing in workouts, nutrition, and stress—but without high-quality sleep, those gains suffer. Aligning just one nighttime habit can create powerful ripple effects across energy, metabolism, and connection.
📊 Why It Works
Just one week of poor sleep can reduce glucose tolerance by up to 25–30%, weakening blood sugar control, increasing cravings, and impairing recovery.
Sleep also:
Reduces cortisol, improves mood regulation
Enhances memory, decision-making, and muscle repair
Increases insulin sensitivity and hunger hormone balance
When couples intentionally support each other's wind-down routines—even just for 20 minutes a night—quality of sleep and emotional alignment both improve.
Couples with aligned chronotypes report better sleep quality and higher relationship satisfaction.
🤝 Do This Together
Even if your bedtimes differ, you can still align around recovery.
Try this:
✅ Pick a shared wind-down window
Spend 20–30 minutes reading, stretching, or listening to music together—without screens.
✅ Anchor sleep with cues
Dim lighting
Keep the room cool (~65°F)
Put phones away 30–60 minutes before bed
Follow the same pre-bed rhythm each night
✅ Try natural sleep support
Consider non-hormonal supplements like magnesium glycinate, magnesium L-threonate, glycine, or L-theanine for relaxation and sleep support. Recent randomized trials and biochemical studies support their calming and recovery-promoting effects without altering hormone balance.
⚡Customizing It to Your Level or Goal
🕒 If you have mismatched chronotypes (aka bedtimes)
Don’t force the same bedtime. Instead, build overlap into your wind-down time. Morning light and red-spectrum bulbs at night can also help gently shift circadian rhythms.
🧘 Is stress hijacking your sleep?
Focus on calming your nervous system through breathing, stretching, or magnesium before bed.
📵 Hooked on tech at night?
Set a “last screen” time. Even 15 screen-free minutes is a win.
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💬 Couple’s Check-in Prompt
What’s one change we can make tonight to create a better recovery rhythm?
(Make this a low-pressure conversation—just one small shift.)
📈 Momentum Marker
Track how you feel waking up this week—
✔️ Energy levels
✔️ Mood
✔️ Hunger cues
If you’re waking up with a balanced, natural appetite (not intense cravings), it’s a subtle but powerful sign that your ghrelin and leptin levels are regulating—and your body is shifting out of stress mode.
Better sleep helps reduce hedonic hunger, which drives mindless snacking and sugar cravings. That’s why noticing calm, intuitive hunger can be an early win in your recovery rhythm.
🍽️ Bonus: Recovery-Ready Breakfast You Can Prep Tonight
If sleep is your recovery superpower, then what you break your fast with matters just as much. This combo supports satiety, brain function, and blood sugar stability—especially helpful after a night of deeper rest.
Prep it the night before and wake up to an aligned start.
🥣 Ingredients (Serves 3)
Protein + fiber keep you full and support blood sugar stability.
Omega-3s from chia + walnuts reduce inflammation and aid recovery.
Probiotics from yogurt support gut-brain function, which influences mood and energy.
Storage Tip: These will stay fresh in the fridge for up to 3 days—if they last that long!
🔁 TL;DR |
→ Optimizing sleep is the force multiplier for your fitness, food, focus, and emotional connection. → Chronotype clashes don’t have to derail recovery—just start with one shared wind-down cue and build from there. → Incorporate Recovery-Ready Breakfast Recipes like our Chia Protein Pudding. |
🔁 FORWARD THIS TO A BUSY COUPLE
Your health goals don’t have to compete with your schedule.
This is the kind of email they’ll thank you for later.
Let’s build your foundation—side by side.
— Jaylene + Aaron
P.S…Three quick asks before you go.
Give us some ❤️ on Instagram @syncyourwellness
If you have a requested topic to be discussed regarding couples health strategies, email us at [email protected] and let us know.
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P.P.S….Looking to align your health goals as a couple, prioritize your fitness and nutrition? Check out these top guides:
📚 Resources: