Drew Ackerman knows the agony of the “3:00 AM ceiling stare” all too well. It’s what inspired his wildly popular podcast, Sleep With Me, which now sees 3 million downloads a week. After years of battling his own restless mind, Drew has turned his struggle into a science—and a “formula”—to help Australians reclaim their bedtime.
We sat down with Drew to talk about “brainbots,” the zombie-state of sleep deprivation, and how to reset a broken circadian rhythm.
The Battle of the ‘Brainbots’
You’ve struggled with sleep for years. What is it that actually keeps you awake at night?
“For me, it’s overthinking—dwelling on the past or worrying about a future I can’t control. I call them ‘brainbots.’ They’re these little parts of my personality that have one annoying function. One says, ‘Hey, what are you going to do about that bill due next month?’ and another chimes in with, ‘Remember that embarrassing thing you said in grammar school?’ Instead of relaxing, I find myself telling stories about the past or future instead of just being in the moment.”
What does that sleep-deprived ‘day after’ feel like for you?
“When I can’t drift off, I get tense and frustrated, which only makes it harder to sleep. The next day, I’m a ‘sleepless zombie.’ I’m not present with my daughter or my family, work becomes a mountain, and I’m just calculating how much coffee I need to survive until sunset. It’s a tough way to live.”
Building a ‘Sleep Formula’
Do you follow a specific lifestyle routine to fix a broken sleep cycle?
“I focus on a few pillars: a plant-heavy diet, low sugar, and absolutely no caffeine after 12:00 PM. I also dedicate time in the morning and evening for journaling and reflection.
Exercise and consulting with a doctor are also key.
What are your top tips for someone looking to reset their body clock?
- Audit Your Light: Keep the bedroom dark and ditch the phone or tablet. Scrolling through Instagram or the news is too stimulating when you’re trying to ease into ‘sleep mode.’
- Chase the Morning Sun: One thing people forget is that sleep starts when you wake up. Try to get natural sunlight immediately—open the curtains, walk the dog, or have your coffee outside.
- Restore the Rhythm: If your cycle is truly broken, look for solutions backed by science.
Natural Ways to Drift Off (Without the Grogginess)
For those wary of ‘heavy’ sleep aids, what are some natural ways to fall asleep and wake up refreshed?
“It’s all about the ‘wind-down.’ This could be anything from yoga and breathing exercises to a dedicated skincare routine. The goal is to create a positive association with bed something you actually look forward to.
For shift workers or travellers who can’t always get morning sunlight, you need a formula that helps restore the circadian rhythm naturally.”
Finally, what is your personal formula for sleep?
“My formula is flexible but firm. I start relaxing an hour before bed. No phones, just stretching, journaling, or quiet meditation. I love a cup of nighttime tea and a good fiction book, there’s nothing like a great story to carry you off into dreamland.”
