September 26, 2019 2 min read

We spend 1/3 of our entire lives doing it, and you don’t have to pay for it. In fact, it’s one of the most effective anti-depressants known to man.

Positive side effects include:

  • Weight loss
  • Muscle and strength gains
  • Lower stress levels
  • Lower cholesterol
  • Healthy blood pressure
  • Repair of damage done by stress

But lack of it can be disastrous - associated with a lower quality of life and depression…and the links are strong.

Lack of it may lead to:

  • Depression

  • Obesity

  • Cardiovascular problems

  • Respiratory problems

  • Erectile dysfunction

  • Stress

  • Anxiety

  • Frustration

  • Hopelessness

  • Exhaustion

  • Inability to concentrate

Anyone who’s ever tossed and turned after a long day knows that stress can make it hard to get a good night's sleep. And just how stress can interrupt sleep, lack of sleep can lead to more stress…a vicious cycle for sure.

…it affects people of all ages and technology is fueling it sonobody is immune.

But there’s great news

Optimizing your sleep could be the key to unlocking huge improvements in other areas of life, including your training.

And it’s not that difficult to do…

You’ll havemore energy to power through workouts,better focus, and more energy than anyone else in the room.

Optimizing your sleep starts with knowing how much sleep you need to function at a high level.

Here’s how to do it:

Step 1: Figure out how many hours of sleep on which you function best, for most people its 7 to 8 hours.

Step 2: Figure out how long it takes you to perform your morning routine (we all have them) without being rushed or stressed. This will give you an accurate time of when you need to wake up, and the key phrase is ‘without being rushed or stressed’.

Step 3: Turn off all your electronic devices an hour before your bedtime. Because the blue light from your devices is messing with your brainwaves, and that’s not a good thing.

Step 4: Set your bedtime for how much sleep you need from the time you need to wake up

For example, if you need to leave your house at 730AM and your morning routine takes two hours, then you need to set your alarm for 530AM. Need 8 hours of sleep to function best? Great, now your bedtime is 930PM.

Simply turn off all your devices any 830PM and relax for an hour. Not sure what to do with that new hour you just gained? Read a book or make a to-do list of your priorities for the next day and watch how your productivity skyrockets.

Food also has a big impact on your sleep. 

Foods & herbs that promote great sleep:

  • Chamomile tea
  • Kiwi
  • Almonds
  • Walnuts
  • Tart cherry juice
  • Bananas

Combine the tips above to get an extra hour or two of sleep with a powerful morning routine and begin building the foundation for a strong and healthy life.

After just a few weeks your body will actually crave sleep…

It really is that simple…

If you need help getting in relaxation mode quickly, there’s a delicious option you may want to consider adding to your nightly routine until your body gets used to falling asleep naturally.

Click here to learn more about it.