If you sleep less than 8 hours, read this:
Sleeping less than 8 hours a night puts you at risk for serious problems:
β’ Stroke
β’ Fat gain
β’ Diabetes
β’ Depression
β’ Heart attack
β’ Memory loss
β’ Low testosterone
Want to avoid these?
Follow these 9 steps and you'll have the best night's sleep of your life tonight:
β’ Stroke
β’ Fat gain
β’ Diabetes
β’ Depression
β’ Heart attack
β’ Memory loss
β’ Low testosterone
Want to avoid these?
Follow these 9 steps and you'll have the best night's sleep of your life tonight:
1. Make a Sleep Cave
A true sleep cave is:
1. Dark
2. Cold
3. Comfortable
How do you make a sleep cave?
β’ Buy blackout curtains
β’ Turn the A/C to 62-69F
β’ Invest in a high-quality bed
You spend a third of your life in bed.
These investments pay massive dividends.
A true sleep cave is:
1. Dark
2. Cold
3. Comfortable
How do you make a sleep cave?
β’ Buy blackout curtains
β’ Turn the A/C to 62-69F
β’ Invest in a high-quality bed
You spend a third of your life in bed.
These investments pay massive dividends.
2. Get Morning Sunlight
Morning sunlight tells your body it's the start of the day. This:
1) Gives you energy and clarity in the morning
2) Regulates your sleep cycle and sets you up to easily fall asleep later
Get 5-15 minutes of sunlight in the morning.
Morning sunlight tells your body it's the start of the day. This:
1) Gives you energy and clarity in the morning
2) Regulates your sleep cycle and sets you up to easily fall asleep later
Get 5-15 minutes of sunlight in the morning.
3. Eat Breakfast
Drinking coffee on an empty stomach:
β’ Destroys gut health
β’ Reduces melatonin by 30%
β’ Spikes stress hormones (cortisol)
This kills your sleep and increases anxiety levels.
Start your day with some eggs and fruit instead.
Drinking coffee on an empty stomach:
β’ Destroys gut health
β’ Reduces melatonin by 30%
β’ Spikes stress hormones (cortisol)
This kills your sleep and increases anxiety levels.
Start your day with some eggs and fruit instead.
4. Implement a Caffeine Curfew
Caffeine blocks the sleep-promoting hormone (adenosine) for 10 hours.
If you drink caffeine, you need to:
1. Limit to 1-2 cups a day
2. Eat before you drink coffee
3. Cap caffeine 10 hours before bed
Coffee is no replacement for quality sleep.
Caffeine blocks the sleep-promoting hormone (adenosine) for 10 hours.
If you drink caffeine, you need to:
1. Limit to 1-2 cups a day
2. Eat before you drink coffee
3. Cap caffeine 10 hours before bed
Coffee is no replacement for quality sleep.
5. Avoid Late-Night Exercise
Exercise raises:
β’ Heart rate
β’ Stress (cortisol)
β’ Body temperature
β’ Arousal (adrenaline)
To sleep well, you need lower these things.
Stop exercising at least 3 hours before bed.
Exercise raises:
β’ Heart rate
β’ Stress (cortisol)
β’ Body temperature
β’ Arousal (adrenaline)
To sleep well, you need lower these things.
Stop exercising at least 3 hours before bed.
6. Block Blue Light
Blue light comes from you:
β’ TV
β’ Laptop
β’ Indoor lighting
It makes your brain think it's daytime when it's not.
This suppresses the production of your sleep hormone (melatonin).
Use blue-light-blocking software & glasses 2 hours before bed.
Blue light comes from you:
β’ TV
β’ Laptop
β’ Indoor lighting
It makes your brain think it's daytime when it's not.
This suppresses the production of your sleep hormone (melatonin).
Use blue-light-blocking software & glasses 2 hours before bed.
7. Stop Eating Before Bed
Digesting while sleeping ruins sleep quality.
Finish your last large meal 3 hours before bed.
Although it is okay to have a small protein + fruit snack ~1 hour before bed.
Digesting while sleeping ruins sleep quality.
Finish your last large meal 3 hours before bed.
Although it is okay to have a small protein + fruit snack ~1 hour before bed.
8. Relax Before Bed
Humans hate unresolved problems.
If you work up until bed you will inevitably have many.
Stop working 2 hours before bed and pick up habits like:
1. Stretching
2. Journaling
3. Drinking Tea
4. Reading fiction
5. Meditation or deep breathing
Finally...
Humans hate unresolved problems.
If you work up until bed you will inevitably have many.
Stop working 2 hours before bed and pick up habits like:
1. Stretching
2. Journaling
3. Drinking Tea
4. Reading fiction
5. Meditation or deep breathing
Finally...
9. Sleep + Wake at Consistent Times
Your body needs rhythm.
If you wake up and go to sleep at different times every day, you destroy this rhythm.
This leads to hoards of health and performance issues.
Find a schedule that works best for you and stick to it.
Your body needs rhythm.
If you wake up and go to sleep at different times every day, you destroy this rhythm.
This leads to hoards of health and performance issues.
Find a schedule that works best for you and stick to it.
If you sleep less than 8 hours, follow these tips:
1. Eat Breakfast
2. Block Blue Light
3. Relax Before Bed
4. Make a Sleep Cave
5. Get Morning Sunlight
6. Stop Eating Before Bed
7. Avoid Late-Night Exercise
8. Implement a Caffeine Curfew
9. Sleep + Wake at Consistent Times
1. Eat Breakfast
2. Block Blue Light
3. Relax Before Bed
4. Make a Sleep Cave
5. Get Morning Sunlight
6. Stop Eating Before Bed
7. Avoid Late-Night Exercise
8. Implement a Caffeine Curfew
9. Sleep + Wake at Consistent Times
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In only 1.5 hours per week...
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In only 1.5 hours per week...
DM me "READY' and I'll send you the details.
Click below for detailsπ
This is for you if you've tried to:
β’ 10X energy
β’ Lose 20-30 lbs of fat
β’ Build 5-10 lbs of muscle
In the past and have failed.
We'll get you results like this (guaranteed) in the next 90 days...
DM me above π
β’ 10X energy
β’ Lose 20-30 lbs of fat
β’ Build 5-10 lbs of muscle
In the past and have failed.
We'll get you results like this (guaranteed) in the next 90 days...
DM me above π
Thanks for reading!
If you found this valuable...
1. Retweet + Bookmark the first tweet.
2. Follow me @warrenenglish_ for more content on:
β’ Health
β’ Fitness
β’ Fat loss
If you found this valuable...
1. Retweet + Bookmark the first tweet.
2. Follow me @warrenenglish_ for more content on:
β’ Health
β’ Fitness
β’ Fat loss
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