The Power of Subtraction: Liz Bradford’s Strategy for Better Sleep

In a recent LinkedIn post, Liz Bradford explores a counterintuitive approach to improving sleep quality by focusing on what to remove rather than what to add. Bradford, who specializes in training, recovery, and metabolic health, argues that many individuals struggle with sleep not because they lack specific routines or supplements, but because they haven’t identified and eliminated detrimental pre-sleep habits. She frames her strategy as “a subtraction,” a deliberate removal of activities that disrupt the crucial ninety minutes before bedtime.

Bradford emphasizes the critical role of the pre-sleep period, stating:

“The ninety minutes before you sleep decide the quality of the first third of the night, and the first third of the night is where almost all your deep sleep lives. Get that wrong and eight hours won’t save you.”

Why ‘Subtracting’ Beats ‘Adding’ for Sleep

Bradford critiques the common tendency to accumulate more sleep aids and routines, suggesting this often misses the mark. “Most of my clients try to add their way to better sleep,” she writes. “It never works, because the problem was never a missing ingredient.” Her approach hinges on identifying and eliminating specific behaviors that actively undermine sleep architecture, particularly deep sleep, which is vital for physical and mental restoration.

Key ‘Subtractions’ for Enhanced Sleep Quality

Bradford outlines five specific habits to remove from the ninety minutes leading up to sleep:

1. Eliminate Late-Night Eating

As Bradford notes, finishing meals at least three hours before bed is crucial. She explains the physiological conflict: “Digestion and cooling compete, and your body has to drop its core temperature to go deep.” Eating too close to bedtime raises core body temperature, hindering the natural process required for deep sleep onset.

2. Remove Overhead Lighting

Bradford advises switching to lamps only after 9 PM. She argues that bright overhead lights send a signal to the brain that it’s still daytime, suppressing melatonin production. “Bright light overhead tells a very old part of your brain that the afternoon is still going, and melatonin waits,” she points out.

3. Limit Alcohol Consumption

The post highlights alcohol as a significant sleep disruptor. Bradford states, “Alcohol is the most efficient deep sleep destroyer most of us have access to. It knocks you out and then wrecks the back half.” She recommends consuming alcohol no more than three nights a week, and never on consecutive days, to mitigate its negative impact on sleep quality.

4. Reschedule Intense Exercise

Bradford suggests moving strenuous workouts to earlier in the day. “Train hard if you want, just move it before seven,” she advises. A vigorous workout too close to bedtime can elevate core body temperature and stimulate the nervous system, making it harder to wind down and achieve deep sleep.

5. Avoid Lie-Ins

Finally, Bradford advocates for a fixed wake-up time, even on weekends. She contends that consistency is more beneficial than any supplement. “A fixed wake time, weekends included, does more for your sleep than any supplement on your shelf,” she asserts. This consistency helps regulate the body’s natural circadian rhythm, preparing it for sleep and wakefulness.

In closing, Bradford reassures readers that poor sleep doesn’t necessarily mean they are inherently “bad sleepers.” Instead, she suggests they may be unintentionally sabotaging their sleep through habits that subtly compromise the restorative phases of the night. She offers a free “Body Check” tool for those looking to assess their sleep health further.