"Our sleep quality is more important than our diet and exercise, combined." Shawn Stevenson, Author of Sleep Smarter

10 proven strategies that are easy to implement, so you can sleep better. Tonight.

// a thread
I'm 55 years old and didn't fully understand this life hack until earlier this year.

I sleep better
I feel better
I look younger

There are no other life hacks. This is the only one.
Is sleep really that important?

"Routinely sleeping less than six or seven hours a night demolishes your immune system, more than doubling your risk of cancer." - Matthew Walker, Author of Why We Sleep
Lack of sleep can also cause anxiety and depression.


If you reduce your sleep to 4 hours for ONE night, your natural immunity drops by 70%.

What can you do?

I've scoured YouTube and the World Wide Web and have compiled the 10 BEST tips to help you sleep better.
1. Exercise In The Morning

Studies show that people who exercise at 7am instead of 1pm or 7pm slept longer and had up to 75% more deep sleep.

EVEN 5 MINUTES is enough. It wakes your body and syncs its natural rhythms.

(DM me for the link to a 4-minute Tabata I use)
2. Have a screen curfew

If the last thing you do before bed is look at a screen, you're damaging your sleep cycle.

Our devices emit a blue light which affects the production of melatonin.

So what? What's melatonin?
Melatonin helps your body go through sleep cycles. If melatonin is suppressed, you won't go through those cycles efficiently.

This keeps you awake and you’ll find it harder to fall asleep at night.

Set an alarm 1-2 hours before bed and turn off all screens.
3. Keep it cool.

When it's time to rest, your body needs to drop it's core temperature to initiate sleep.

Insomniacs often have too high of body temperature. Body temperature influences your sleep.

* This was a game changer for me!
Turn down your thermostat.

Between 62-68 degrees fahrenheit is ideal for sleep.

Pro tip: take a warm bath

When we take a warm bath or shower, the body brings large amounts of blood flow to the surface, especially the hands and feet.
4. Black Out Your Bedroom

Light pollution has a significant impact on your sleep quality.

Your skin has light receptors. Picking up light through your skin can interfere with your sleep.
Cover lights from electronics and get blackout curtains for lights outside.

Having a dark cycle produces melatonin and tells your body when it's time to go to sleep and when it's time to wake up.
5. Meditate

Meditation in the morning has proven to help you sleep better at night

It reduces stress, helps control anxiety and lowers inflammation.

10 minutes a day is enough.

(DM me and I'll send you 3 videos on meditation and the power of our mind.)
6. Journal

Writing clears your mind and makes falling asleep easier.

I use these prompts before bed.

• What are 3 things I have to get done?
• What are 3 things I'm grateful for?
• What are 3 things I'm looking forward to?

(Don't limit yourself to 3 things.)
You can also just brain dump.

Set a timer for 7-10 minutes and write. Don't stop. It doesn't matter what you write.

It could be a love letter or a grocery list.

It could be a love letter to the girl who works at the grocery store.


Just write.
7. Get 8 hours of sleep.

Not 8 hours in bed. There's a difference.

Experiment but you should be getting a minimum of 7 hours.

40% of Americans still get less than 7 hours of sleep a night.
8 hours helps ensure you get a full 5 sleep cycles. Sleep cycles are 90 minutes long on average.

"But I don't have time to sleep 8 hours a night."

Studies find that short periods of sleep increase the risk of many forms of cancer, including breast and prostate cancer.
8. Get More Sunlight During The Day

Morning light regulates your natural body clock and reinforces your natural sleep cycle.

Light sends direct signals to your body and encourages you to wake up.

The best sunlight is between 6am and 9am. Even 15 minutes a day is enough.
9. Don't consume caffeine 10 hours before bed

Caffeine has a half life of around 5 hours. So after you drink your last cup, it takes 5 hours from that point to get rid of 1/2 the caffeine in your body.

5 hours after that, the remaining caffeine will be halved again.
10. Don't eat 3 hours before bed

Eating too close to bedtime can cause heartburn and indigestion which will keep you from quality sleep.

Feeling too full is enough to make you wake up feeling like a piñata.

As I began to add these tips to my nightly routine, I decided to try them with my kids, ages 5-10.

• No electronics after dark.
• Blackout curtains in all their rooms.
• No liquids or eating after our 6pm dinner.
• Reading to them from 7-7:30pm.
• Outdoor stretching in the sunlight at 8:30am.

You know what?


They're in bed earlier and with 90% less fuss.

It worked on the very first night.

Try it and DM me with your results.

(May not work with teens 😂)
12. BONUS #2

If you want to level up your health, put yourself around healthy people.

You're an average of the 5 people you spend the most time with.

It's very difficult to go to McDonalds if you're around a healthy person.
If you want to become a triathlete, hang out with triathletes.

If you want to be a better parent, hang around great parents.

If you want to be kind, hang around kind people.

It's really that simple.
You did it! You made it to the end.

If you like this type of thread, follow me @OneGSisneros. I write 2 threads a week.

Check out my timeline. If you vibe with it, you'll probably like my free eBook 👉🏽 onegsisneros.crd.co

"Everything Your Dad Wanted To Say But Didn't"

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• drink more water (1oz for every 2lbs you weigh)
• get enough sleep (7-8 hours a night)
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