Sleep is by far the most important moment of the day (regarding health, recovery & looksmaxxing). It's during sleep that our body doesn't need to focus on what we're doing and sleep thus gives the body the ability to focus on all internal processes and productions that need to happen, like that of producing muscles, hormones, recovering etcetera. That is why I will show you a checklist of how to perfectly sleep tonight, as many people think it's just what you do 2-3 hours before bed, or even worse just how long (which does matters a lot, it's just by far not everything). It's actually what you do during the entire day that decides how awake your mind and body is when laying in bed.
Get sunlight
Get 2-10 min of sunlight in your eyes 1 hour before waking up. This tells your body that it should be asleep 14-16 hours later.
Wake up & sleep at the same time
Your body gets used to this time, changing it often can disrupt sleep. I know it’s hard tho because of school and work, but do it around 30 minutes the same everyday.
Get 12K+ steps & move a lot (IMPORTANT)
Our ancestors used to hunt all day, run all day, walk far and probably stepped around 20.000 times per day. There are people, including my previous self, that only step like 2.000 times. This is important because it takes energy, that you won’t have during sleep. I highly recommend you get a watch that can count steps as it’s perfect for tracking & motivation. The recommended minimum per day is 10.000 steps, but I’d recommend above 12.000. Also try to go outside for around 2 hours per day.
No caffein and stimulants 8-10 hrs before bed
Caffein blocks Adenosine (the tired hormone). Caffein stays 5-10 hrs in your body. Avoid other stimulants, like nicotine and alcohol or drugs, too.
Workout & stretch
Workout in the morning, never before bed, as it raises adrenaline. Workout for around 45 minutes focusing on heavy, compound movements and progressive overload. Stretch for around 20% of the workout duration after. Warm up too.
ONLY sleep in your bed
If you chill in your bed the entire day, your brain associates it with chilling & being active instead of sleeping. Chill in a chair or something instead. Or even better, do something.
Avoid the heaviest meal 1-2 hours before bed
Don’t get in any sugar or other food too.
Wind down before bed
I recommend doing one of these that works the best:
Progressive Muscle Relaxazation (PMR)
Slow breathing
Thought write-down
Supplements
Use 2-3, depending on your scenario.
A) Magnesium
Magnesium glycinate or magnesium bisglycinate. 200-400 mg, 30-60 min before bed. (start at 200 & work way up). For light sleepers & if u actually can't sleep.
B) Glycine
3 grams, 30-60 min before bed. (Falling asleep faster)
C) Melatonin (=HORMONE => carefull)
0.3 - 1 mg, 2-3 hours before sleep. (if you want to sleep earlier & your body hasn't yet adapted)
Sleeping setup
This is just a small guide I made quickly, there are certainly a lot more things you can do but this will get you started well. And oh yeah, if you’re wondering about my user: I didn’t pay attention and it autofilled. I used to be brainwashed by that guy, but not anymore.
Get sunlightGet 2-10 min of sunlight in your eyes 1 hour before waking up. This tells your body that it should be asleep 14-16 hours later.
Wake up & sleep at the same time Your body gets used to this time, changing it often can disrupt sleep. I know it’s hard tho because of school and work, but do it around 30 minutes the same everyday.
Get 12K+ steps & move a lot (IMPORTANT)Our ancestors used to hunt all day, run all day, walk far and probably stepped around 20.000 times per day. There are people, including my previous self, that only step like 2.000 times. This is important because it takes energy, that you won’t have during sleep. I highly recommend you get a watch that can count steps as it’s perfect for tracking & motivation. The recommended minimum per day is 10.000 steps, but I’d recommend above 12.000. Also try to go outside for around 2 hours per day.
No caffein and stimulants 8-10 hrs before bedCaffein blocks Adenosine (the tired hormone). Caffein stays 5-10 hrs in your body. Avoid other stimulants, like nicotine and alcohol or drugs, too.
Workout & stretchWorkout in the morning, never before bed, as it raises adrenaline. Workout for around 45 minutes focusing on heavy, compound movements and progressive overload. Stretch for around 20% of the workout duration after. Warm up too.
ONLY sleep in your bedIf you chill in your bed the entire day, your brain associates it with chilling & being active instead of sleeping. Chill in a chair or something instead. Or even better, do something.
Avoid the heaviest meal 1-2 hours before bedDon’t get in any sugar or other food too.
Wind down before bedI recommend doing one of these that works the best:
Progressive Muscle Relaxazation (PMR)
- Sit/lay comfortably w. good posture
- Tense a muslce group (eg. shoulders) for 5 sec
- Release the tension & relax for 15-20 sec
- Repeat until the entire body is done
Slow breathing
- Inhale through nose 4 sec
- Exhale through mouth 6-8 sec
- Repeat 10x
Thought write-down
- Write down top 5 thoughts you have
- Don't think about them anymore
SupplementsUse 2-3, depending on your scenario.
A) Magnesium
Magnesium glycinate or magnesium bisglycinate. 200-400 mg, 30-60 min before bed. (start at 200 & work way up). For light sleepers & if u actually can't sleep.
B) Glycine
3 grams, 30-60 min before bed. (Falling asleep faster)
C) Melatonin (=HORMONE => carefull)
0.3 - 1 mg, 2-3 hours before sleep. (if you want to sleep earlier & your body hasn't yet adapted)
Sleeping setup- Dark room with no sound
- No intense mental/emotional work
- No screen (even night mode)
- Avoid blue light & use red instead
- Comfortable mattress & pillow
- 16°C - 20°C (61°- 68° F)
- No intense amount of water before bed
This is just a small guide I made quickly, there are certainly a lot more things you can do but this will get you started well. And oh yeah, if you’re wondering about my user: I didn’t pay attention and it autofilled. I used to be brainwashed by that guy, but not anymore.
