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