I sleep 7-8 hours every night. Here's every lesson you need to know about quality sleep:
1. Minimize alcohol. It kills REM sleep.
1. Minimize alcohol. It kills REM sleep.
2. Cut out caffeine after 12 PM.
3. Take this supplement stack for better, deeper, & longer lasting sleep: Zinc, L-Theanine, & Magnesium Glycinate
4. 15+ minutes of morning sunlight will trigger your βinternal clockβ & help release your sleep hormone (melatonin) at night
3. Take this supplement stack for better, deeper, & longer lasting sleep: Zinc, L-Theanine, & Magnesium Glycinate
4. 15+ minutes of morning sunlight will trigger your βinternal clockβ & help release your sleep hormone (melatonin) at night
5. Use blackout curtains to make your room darker
6. Invest in blue blockers (glasses that block out blue light - the light from your screens that keep you awake).
7. Stop eating 2 hours before bed to prevent your body temperature from rising & disrupting your sleep quality.
6. Invest in blue blockers (glasses that block out blue light - the light from your screens that keep you awake).
7. Stop eating 2 hours before bed to prevent your body temperature from rising & disrupting your sleep quality.
8. Minimize caffeine intake to 400mg
9. Go to sleep & wake up at the same time (even on the weekends)
10. If you wake up in the middle of the night to pee, take salt before bed to prevent this.
11. Create a relaxation ritual before bed. Pray, journal, read fiction, meditate, etc.
9. Go to sleep & wake up at the same time (even on the weekends)
10. If you wake up in the middle of the night to pee, take salt before bed to prevent this.
11. Create a relaxation ritual before bed. Pray, journal, read fiction, meditate, etc.
12. Train hard in the gym. You'll rest easy at night.
13. Weighted blankets use deep pressure stimulation, which triggers the mood-boosting hormone (serotonin), reduces the stress hormone (cortisol), & increases the sleep hormone (melatonin), all of which help you sleep.
13. Weighted blankets use deep pressure stimulation, which triggers the mood-boosting hormone (serotonin), reduces the stress hormone (cortisol), & increases the sleep hormone (melatonin), all of which help you sleep.
14. Set your room temperature to 65 - 68Β°
15. Youβll spend about 33% of your entire life asleep, so invest in a quality mattress.
16. Don't eat food, watch TV, or do work from your bed. This may cause you to overthink while in bed, making it harder to fall asleep.
15. Youβll spend about 33% of your entire life asleep, so invest in a quality mattress.
16. Don't eat food, watch TV, or do work from your bed. This may cause you to overthink while in bed, making it harder to fall asleep.
And let's run a poll. Answer this with a comment below.
How many hours do you sleep a night?
How many hours do you sleep a night?
P.S. I'm looking for a few more men who want a LEAN body, high CONFIDENCE, & healthy TESTOSTERONE.
(1.5 hours per week required)
DM me "Body" and find out how we did this for 255 men in 2022.
Click below to DM me βBodyβπ
(1.5 hours per week required)
DM me "Body" and find out how we did this for 255 men in 2022.
Click below to DM me βBodyβπ
Does this sound familiar?
β’ Lose 5 pounds. Gain 10 pounds back.
β’ Diet for 2 weeks. Eat junk for 2 months.
β’ On your game M-Th. Off the wagon F-Sun.
Every time "life happens" you fall off the wagon.
Want to find out how to fix this yo-yo cycle? DM me.
β’ Lose 5 pounds. Gain 10 pounds back.
β’ Diet for 2 weeks. Eat junk for 2 months.
β’ On your game M-Th. Off the wagon F-Sun.
Every time "life happens" you fall off the wagon.
Want to find out how to fix this yo-yo cycle? DM me.
You absolute legend - thanks for reading!
If you enjoyed this:
1. Follow me @TheJackBly for more
2. RT the tweet below to help others get fit
If you enjoyed this:
1. Follow me @TheJackBly for more
2. RT the tweet below to help others get fit
P.S. I'm looking for a few more men who struggle with sleep and want to get LEAN and CONFIDENT in their bodies.
(1.5 hours per week required)
DM me "Body" and I'll get you all the details.
DM me "Body"π
(1.5 hours per week required)
DM me "Body" and I'll get you all the details.
DM me "Body"π
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