Sleepmaxxing part 1 (Sleep environment)
Fall asleep faster. Sleep Better. Max out your Recovery stats
Ask any health expert, they’ll all say sleep is the NUMBER ONE thing you can do for your health & vitality.
Hormones, energy, mood, thoughts, ambition. All governed by sleep.
You’re not special. You can’t function on 4 hours of sleep.
You’ve just acclimated to absolute subpar performance & energy levels and are gaslighting yourself into thinking you’re a genetic anomaly.
Poor sleep is a recipe for mediocrity
It weakens your immune system, lowers testosterone, impacts learning, focus & drive, & is a primary contributor to cognitive decline
There are thousands of sleep guides, but they’re all basic.
Here’s how to craft a flawless sleep environment. One that makes supplementation unnecessary (but we’ll cover that too)
You're asleep for a third of your life. Making a few minor tweaks can exponentially amplify your quality of sleep (and quality of life).
What Happens When You Sleep
Brain Detox (via glymphatic system)
Primary Detox (via Lymphatic system & liver)
Brain repair & Synaptic plasticity
Hormone Production
Insulin & Appetite Regulation
Growth hormone secretion
Cell repair
Muscle Growth & Repair
Immune function
Think about every health goal you’ve ever had (gain muscle, lose fat, boost testosterone, improve cognitive function). Every single one of these is predicated on sleep
You simply can’t be the best version of yourself without quality sleep
Circadian Alignment:
Good sleep starts during the DAY
Aligning your internal clock with the sun will make all other sleep hacks unnecessary. Wake up with the sun, wind down with the moon.
You need to reset the internal wiring that tells your brain what time of day it is. Do this and you will:
Sleep better
Wake up naturally
Have more energy throughout the day
Get morning sunlight
First thing in the morning. Direct sunlight to the face & eyes. Even if its cold, even if its cloudy. Do whatever it takes. Jumpstart your circadian clock
If you live in a particularly gloomy area, its worth getting a 10,000 lux “happy light”. This mimics bright sunlight and was essential for getting through Minnesota winters back in the day
Don’t sleep in
Even if you went to bed late the night before. Wake up at the same time every morning. Sleeping in disrupts the rhythm you worked so hard to instill.
Swap sleeping in for a mid-day nap. Siestas are legit. We’ve been doing them since we were hanging from trees.
Micro-naps are my go-to (aka NSDR or Non-sleep-deep-rest). 10-20 minutes with your feet elevated. Either follow a guided meditation or just focus on breathing. You’ll wake up refreshed
Pre-Bed Activities
Stretch
You hold tension from the day in your body. Stretch to relax your body and your mind will follow.
This is especially true for your lower back & hips.
Do each of these for 30 seconds each. I promise you it’ll relax you better than any supplement