Thread by @TheForeverAlpha

How To Sleep Like A Lion (Thread):

The harder you work, the harder you need to recover.

The harder you train, the harder you need to recover.

The busier your life, the harder you need to recover.

And sleep is THE biggest recovery weapon in your arsenal.

More:

The fastest way to:

- Feeling like crap
- Looking like crap
- Performing like crap

And having no energy, drive or ambition, is to get insufficient sleep, in terms of both quality AND quantity.

Here's 8 Steps To Sleeping Like A Lion:

Step 1 - No Caffeine Post 12pm

Black coffee is awesome.

It boosts your metabolism, reduces hunger, and improves productivity all at the same time.

But you want to avoid consuming it in the afternoons - some of it will still be in your system come the evening.

This means:

No:

- Coffee
- Tea
- Red bull
- Coke
- Monsters

Or any other sources of caffeine post 12pm (not just coffee).

It's just too risky.

Keep your caffeine intake to pre-12pm, and you won't have any issues.

Next:

Step 2: No Alcohol Within 3 Hours Of Bedtime

It may make you 'fall asleep' (pass out may be more accurate in a lot of instances).

But it RUINS the quality of your sleep. It will be horrendous.

Not to mention the extra calories, slashing of your precious testosterone etc...

Step 3: Turn Off All Screens 1+ Hour Before Bedtime

Nothing keeps your brain active for several excruciating hours, more than staring at your:

- Phone
- Tablet
- Laptop

At 7-10pm.

If your brain doesn't switch off easily, look at your screen usage in the evening.

Next:

Step 4: Make Sure You're Training Every 48 Hours

If your sleep isn't of high quality, there is a good chance you're not training frequently enough.

Anecdotally, my sleep has always been deepest when training both lifting AND cardio regularly - approx. every 48 hours.

Five:

Step 5: Don't Train Within 3 Hours Of Bedtime

So whilst training is INCREDIBLY important, you don't want to be doing it right before bed.

Primarily because of your elevated heart rate (which takes a while to come down sometimes), but also elevated cortisol levels.

Next:

Step 6: Stay Away From Sugar!

As you can see from many of my tweets, sugar is truly the devil on many, many levels.

It ruins your energy levels.

It ruins your body fat levels.

It ruins your sleep.

Teeth.

Hormones.

Training.

What else?

But whilst I recommend 0 junk...

I don't necessarily recommend 0 carbs, purely because it can keep the brain too active at night, but this will depend on several factors.

My advice would be not to dive straight into zero carb, and I would gradually reduce them.

This way you can see how you respond, sleep-wise.

Step 7: Keep Your Room Cool & Dark

Your environment is key.

All I can say here is, think:

Cave.

Finally:

Step 8: Maintain A Consistent Sleep Schedule

This is my personal weakness with my job - travel, jet-lag can really screw with this, but you have to do your best.

For you:

Get up at the same time every morning (ideally fairly early).

Go to bed at the same time every night.

Now if you're super-serious about Sleeping Like A Lion (you should be!), then I recommend getting Paul's book.

Optimising your sleep will make you:

- Look better
- Feel better
- Perform better (at just about everything)

And it's only $3(!):

amazon.com/gp/product/B07…

And of course, get on my FREE email list.

I give you daily emails on how to optimise your:

- Intermittent Fasting diet
- Full body training protocol
- Sleep & recovery
- Overall lifestyle

For getting down to 10% body fat.

Get on it:

foreveralphablog.co.uk/get-intermitte…