If you sleep less than 7 hours you're killing your testosterone.
Give me 60 seconds and I'll show you how to wake up with energy:
Give me 60 seconds and I'll show you how to wake up with energy:
Lack of sleep is why you can't focus.
Lack of sleep is why you're always tired.
Lack of sleep is why your testosterone is drained.
But lucky for you because I'm going to give you 7 science-backed tips to get the best sleep of your life tonight...
Let's dive in:
Lack of sleep is why you're always tired.
Lack of sleep is why your testosterone is drained.
But lucky for you because I'm going to give you 7 science-backed tips to get the best sleep of your life tonight...
Let's dive in:
Get outside in the 1st hour of waking.
For 10-15 minutes, get sunlight indirectly in your eyes.
This will start a countdown in your body.
At the end of the countdown at night, a release of your sleep hormone, melatonin will kick in.
It'll become 10x easier to fall asleep.
For 10-15 minutes, get sunlight indirectly in your eyes.
This will start a countdown in your body.
At the end of the countdown at night, a release of your sleep hormone, melatonin will kick in.
It'll become 10x easier to fall asleep.
Eliminate blue light at night.
Blue light emitted from artificial sources like screens.
Why avoid it?
They trick your brain into thinking it's day time.
This suppresses your sleep hormone and makes it hard to fall asleep.
Make it a rule to avoid blue light 1 hour before bed.
Blue light emitted from artificial sources like screens.
Why avoid it?
They trick your brain into thinking it's day time.
This suppresses your sleep hormone and makes it hard to fall asleep.
Make it a rule to avoid blue light 1 hour before bed.
Supplement.
Supplements aren't needed but can greatly help your sleep.
Try these:
• Magnesium (relaxes you)
• Salt (prevents waking up to pee)
• Tart cherry extract (acts as natural melatonin)
• Valerian root (reduces time it takes to fall asleep)
Invest in your health.
Supplements aren't needed but can greatly help your sleep.
Try these:
• Magnesium (relaxes you)
• Salt (prevents waking up to pee)
• Tart cherry extract (acts as natural melatonin)
• Valerian root (reduces time it takes to fall asleep)
Invest in your health.
Go to bed at the same time each night.
Inconsistent routine limits the release of your sleep hormones at the right time.
This leads to you being tired during the day and awake during the night.
Set a realistic bedtime and stick to it.
Inconsistent routine limits the release of your sleep hormones at the right time.
This leads to you being tired during the day and awake during the night.
Set a realistic bedtime and stick to it.
Avoid alcohol before bed.
Alcohol can help you fall asleep...
But it prevents you from getting a restful sleep.
This is because it can induce snoring and sleep apnea.
If you drink, try to limit it to the day.
Alcohol can help you fall asleep...
But it prevents you from getting a restful sleep.
This is because it can induce snoring and sleep apnea.
If you drink, try to limit it to the day.
Setup your bedroom.
To sleep, your body likes it:
• Cool (set the temp. between 60°-69° F)
• Comfortable (invest in a quality bed)
• Dark (use a sleep mask)
Look at these as investments, not expenses.
To sleep, your body likes it:
• Cool (set the temp. between 60°-69° F)
• Comfortable (invest in a quality bed)
• Dark (use a sleep mask)
Look at these as investments, not expenses.
Limit caffeine.
Caffeine stays in your system up to 10 hours after consumption.
If you have too much caffeine in you before bed:
1) You'll have troubles falling asleep
2) Your sleep won't be as restorative
Avoid caffeine 10 hours before bed.
Caffeine stays in your system up to 10 hours after consumption.
If you have too much caffeine in you before bed:
1) You'll have troubles falling asleep
2) Your sleep won't be as restorative
Avoid caffeine 10 hours before bed.
Avoid late night snacks.
Eating raises your body temperature.
This can cause problems because your body likes it cool when you sleep.
Try to avoid eating 3 hours before bed.
Eating raises your body temperature.
This can cause problems because your body likes it cool when you sleep.
Try to avoid eating 3 hours before bed.
7 science-backed tips to get 8 hours of sleep:
1. Get morning sunlight
2. Eliminate blue light at night
3. Supplement
4. Have a consistent bedtime
5. Setup your bedroom
6. Limit caffeine
7. Avoid eating late
1. Get morning sunlight
2. Eliminate blue light at night
3. Supplement
4. Have a consistent bedtime
5. Setup your bedroom
6. Limit caffeine
7. Avoid eating late
If you enjoyed this thead, give the 1st tweet a retweet to help others with their sleep.
And if you want more no BS fitness tips, follow me @anthonysramblin
And if you want more no BS fitness tips, follow me @anthonysramblin
P.S. Right now, I have 3 spots left for anyone looking to lose 15-40lbs by BEFORE the new year.
If you're okay investing 2.5 hours/wk, you can do this.
DM me the word "CHAD" for details.
Click below to DM me "CHAD" 👇
(Not Free why would it be?)
If you're okay investing 2.5 hours/wk, you can do this.
DM me the word "CHAD" for details.
Click below to DM me "CHAD" 👇
(Not Free why would it be?)
They did:
Loading suggestions...