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Gday bros,
If there's one thing I'm kinda good at it's sleeping. I see many many logs with 4 to 6 hours of sleep and I want to help you guys get the best sleep you can.
Before you tell me: Yes I know sometimes it's a lack of time, busy work and life. I 100% get it. This is for those who CAN squeeze an extra hour or two here and there or want to improve their sleep quality.
Here's a list of the top of my head of all the stuff that I've tried and that work:
You'll find loads of good and useful supplements from our vendors. This list will be obvious for most, but few have a dialled in protocol. In my mind I see progress as: 1/3rd training, 1/3rd diet + gear and 1/3rd recovery. If you can't sleep, you can take all the gear in the world and it won't help you make the progress that you expect.
If there's one thing I'm kinda good at it's sleeping. I see many many logs with 4 to 6 hours of sleep and I want to help you guys get the best sleep you can.
Before you tell me: Yes I know sometimes it's a lack of time, busy work and life. I 100% get it. This is for those who CAN squeeze an extra hour or two here and there or want to improve their sleep quality.
Here's a list of the top of my head of all the stuff that I've tried and that work:
- Sleeping hours before midnight are much more restorative, it's been proven. If you can, get your sleep dialled earlier, the earlier, the better. It's also more natural as we follow the circadian rhythm.
- Turn off the blue light from your phone. Mine is off all the time. The yellowish tint takes a day to get used to. Do it for your computer too, at least 3 hours before bedtime. The option should be available for all new devices.
- An obvious one: Caffeine shouldn't be taken after midday if possible. If you think caffeine doesn't affect you, give it a try for a few days and see if it's any different, often times it is.
- Wind down your brain activity hours before bed. No brainless scrolling, no crazy action movie. Reading, meditating or writing can be good, also to keep your creativity up. Also wind down your body !!! Most of us here are on some unhealthy amounts of gear, or fat loss supps that keep our resting heart rate up. Take even more time to relax if that's your case.
- Don't do activities that UPSET you. My wife has this terrible habit of reading the news just as she's getting ready for bed. Then she's all worked up and worried about random shit around the world. Instead, take 5, 10 minutes to think about your day tomorrow, what you need to do. It will allow your brain to relax about it and you'll smash the next day.
- Melatonin: great supplement. You only need 2 to 5mg before bed. More than that and you'll feel sluggish the next morning. I take it on nights when I have a feeling I'm going to struggle to fall asleep.
- Take your Magnesium and Ashwagandha before bed. They are part of my stack, and are both known to wind you down.
- If you have a habit of waking up and twisting and turning in bed, sometimes you start worrying about your sleep. "Oh no, tomorrow's a big day, if I can't sleep I'm gonna be super tired". Sometimes I just take a break mid-night, I'll go on the couch and deliberately stay up doing things, sleep usually comes back naturally.
- Don't check the time. Absolutely everyone does it and it messes with our brains. Staying away from the phone at night is crucial, not just from the potential message or email that will wind you up, but also seeing the time. "My alarm is gonna go off in an hour, I need to sleep", and then you can't sleep for that hour.
You'll find loads of good and useful supplements from our vendors. This list will be obvious for most, but few have a dialled in protocol. In my mind I see progress as: 1/3rd training, 1/3rd diet + gear and 1/3rd recovery. If you can't sleep, you can take all the gear in the world and it won't help you make the progress that you expect.
