Today, I will show you a dead simple system for a better night’s sleep.
When it comes to the energy you experience on a day-to-day basis, nothing contributes more than sleep.
Get great sleep – you’ll wake up feeling refreshed, rejuvenated and on fire for the day.
Get bad sleep – you’ll be one of the many walking dead I see trying to stay awake with caffeine (and failing).
If you don’t believe me, ask any parent with a newborn 😉
Unfortunately, most men don’t have a system in place to consistently get great sleep. They wing it and then wonder why they feel like a zombie more days than not.
“Sleep is the Swiss Army knife of health. When sleep is deficient, there is sickness and disease. And when sleep is abundant, there is vitality and health.” – Matthew Walker
There will be zero hacks or tricks in this issue. Just a simple, proven system for better sleep so you can enjoy:
- Improved performance
- Bulletproof physical health
- Enhanced cognitive function
- Increased energy and productivity
- Enhanced mood and emotional well-being
And the best part – it’s available to each and every one of us for free.
Here’s how to nail the 6-3-2-1 sleep system, step by step:
Step 1: No caffeine 6 hours before bed
Caffeine is a powerful stimulant.
When wielded correctly it can significantly boost your focus, output and performance.
But you don’t want it to get in the way of your sleep.
Because it leads down the slippery slope of: bad sleep –> low energy –> drink caffeine to help with low energy –> worse sleep –> worse energy –> more caffeine needed etc.
Stop drinking caffeine 6 hours before bed to be safe.
Step 2: Stop eating 3 hours before bed
It takes time for your digestive system to break down and absorb the food from a meal.
You want to give your body time to do its thing before you go horizontal, or it can keep you awake staring at the ceiling.
*Pro tip – taking a short walk after meals can improve digestion and quickly stabilize your blood sugar. That’s why it’s one of the best health habits you can adopt. If you have to eat late, try to go for a short walk after.
Step 3: Stop drinking liquids 2 hours before bed
Wetting the bed is the worst.
A close second is getting jutted awake at 1 AM, getting out of bed, and walking to the bathroom because you have to pee.
It throws off your sleep patterns and makes it difficult to get back to sleep.
Step 4: No screens 1 hour before bed
Your brain is highly attuned to blue light.
And associates it with daytime (think blue sky).
When you punch your brain with screens and artificial blue light you are:
- Interfering with your body’s production of melatonin (the hormone that regulates sleep-wake cycles)
- Stimulating your mind and increasing alertness
- Signaling to your brain that it’s daytime.
S0, no screens or artificial light 1 hour before bed.
*Pro tip – if you have to break this rule, at least wear blue blockers. These are the blue blockers I use (yes, they look amazing).
Step 5: Break the rules
Systems like this are a great starting place.
But I’ve always felt they were made by single guys living a bachelor’s life with no responsibilities other than themselves.
If you’re a business owner, husband, and father living a high-output lifestyle, it’s unlikely you will stick to all the above.
For example, I:
- Sometimes have caffeine 5 hours before bed
- Drink fluids 30 minutes before bed
- Eat dinner 90 minutes before bed
But have found none of those things affect my sleep negatively, so I don’t worry about it.
Start with the basic recommendations.
Then tweak and test to see where you can break the rules.
Conclusion
If sleep wasn’t 100% essential, it would have fallen off at some point in evolution.
Don’t think you’re smarter than Mother Nature.
Prioritize your sleep.
Recharge your battery.
Show up at your best.
⚡️ Worth your time
Struggling to get started?
To take that leap of faith on a new project or idea?
Do this fear-setting exercise.
I pull it out whenever I’m indecisive and find it does the trick.
🤔 A quote to ponder
“Before my father died, he said the worst thing about growing old was that other men stopped seeing you as dangerous. I’ve always remembered that, how being dangerous was sacred, a badge of honor. You live your life by a code, an ethos. Every man does. It’s your shoreline. It’s what guides you home. And trust me, you’re always trying to get home.” – Lieutenant Rorke Dener, Act of Valor