For your testosterone levels, muscle growth/maintenance, and appetite suppression.
It's a fundamental building block, yet so many men don't hit the 7 hour minimum.
Here's 22 tips that will help you to change that, and get into the 7-9 hour range...
1. Make It A Priority
What gets measured, gets improved. This applies to sleep too.
2. Don't Go To Bed With Your Phone
This is the #1 mistake. The modern world is absolutely designed to keep you awake, and to keep your attention on anything but sleep. News/IG/Netflix etc.
3. Avoid Coffee, Tea, Energy Drinks & Soda Past 12pm
It simply screws up your adenosine levels, which screws up sleep.
4. Make Your Room DARK
Lightness = Awake, Darkness = Sleep (to your brain)
5. Make Your Room Cool
6. Set A "Go To Bed You Moron" Alarm
My personal fave.
7. Don't Eat Right Before Bed.
When your stomach becomes active, your brain becomes active.
8. Eat 'Gut Friendly Foods'
9. Try Probiotics In The Evening
10. Train VERY Hard During The Day
Fatigue your body, and your brain will follow later on.
11. Be 15% Body Fat Or Less
If you're heavily overweight/obese, you're very likely to suffer from sleep apnea, where the neck makes it difficult to breathe, and therefore stay asleep throughout the night. It murders REM sleep, essentially.
12. Invest In A Comfy Bed
13. Get Sunlight For > 30 Mins Every Morning
Sunlight is the key to 're-starting' your sleep cycle, even if it feels horrible getting up at 6 or 7am.
14. Get Your Vitamin D Levels Up To 8-9k
(Including diet, sun as well as your supplements).
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Fat loss.
Testosterone.
Intermittent Fasting/OMAD.
Training tips/muscle gain.
Sleep & general health.