Sleep is the fundamental building block for higher performance..
..but 60% of people report having shitty sleep.
Here’s my protocol for guaranteed deep & restful sleep so you’re not one of them:
Why is this important?
Well, do you make better decisions drunk or sober?
If you aren’t getting good sleep, you’re NOT sober or thinking optimally most of the day.
It affects your decision-making, productivity & performance – not to mention energy, body composition, and mood.
1. Go to bed by 10 pm so you can maximize the deep sleep phase which is when your body releases growth hormone, which supports tissue repair and muscle growth. Plus, early bedtimes lead to better mood and cognitive function.
So if you want to be hotter, stronger & smarter, consistently get to bed early.
Consistent bed & wake-up times help regulate your internal clock, making it easier to fall asleep and wake up feeling energized.
2. Stop doing things that mess up your sleep:
- Avoid stimulants 8 hours before.
- Avoid eating 4 hours before.
- Avoid screens 2 hours before.
- Avoid large amounts of water 1 hour before.
Extra credit: wear blue light-blocking glasses & only use candlelight or red light in your home after sundown to reduce exposure to sleep-disrupting white & blue light
3. Optimize your sleep environment:
- Room temp should be 64 degrees F or 18 C
- Install blackout curtains or wear a sleep mask so there is no light in your eyes
- Turn off wifi router, put all devices on airplane mode
- Tape your mouth to make sure you breathe through your nose
4. Make this key mindset shift:
If you want to wake up feeling refreshed and energized the next day you need to make better decisions the night BEFORE.
The key to this is making decisions from your MORNING self that understands the value of good sleep VS your LATE NIGHT self that wants to rebel & chase instant gratification from Netflix, social media, emails, food, alcohol or just staying up late.
Getting great sleep makes everything better.
Prioritizing my sleep has been the best gift I’ve given myself.