Do you sleep less than 7 hours?

If you do, you’re destroying your testosterone, muscles, and body.

Use these 6 tips tonight to get the best sleep you’ve had in years:

Lack of sleep:

• Causes brain fog
• Leads to weight gain
• Lowers your sex drive
• Prevents muscle growth
• Weakens your immune system

And that’s just a few of the many problems.

Follow these 6 tips to save your brain and body’s health...

Get sunlight.

Sunlight first thing in the morning starts an internal timer in your body.

This timer will determine what time you get sleepy.

Early sunlight = Early bed time.

And the benefit of waking you up in the morning.

Aim to get 15 minutes of sunlight when you wake and

Avoid night exercise.

As your body prepares for bed:

- Your heart rate drops
- Your brain waves slow down
- Your core body temperature lowers

Exercise leads to:

- High heart rate
- Increased levels of arousal
- Rise in body temperature

Avoid exercise 2-3 hours before bed.

Avoid caffeine too late.

Caffeine can boost productivity but also kill your sleep.

Caffeine blocks adenosine receptors (sleep hormone).

And because of its half-life, it takes around 10 hours to leave your system.

So, if you go to bed at 11 pm don't take caffeine past 1pm.

Optimize your bedroom.

You sleep best when it’s dark, cool, and comfortable.

So, invest in:

• Blackout curtains
• An air conditioner or fan
• Quality pillows and mattress

You’ll fall asleep faster and stay asleep easier.

Avoid stimulation.

Your brain has a hard time falling asleep when you’re not relaxed.

1-3 hours before bed, put yourself in a relaxed state.

• Journal
• Meditate
• Read an easy book

Find what works best for you and stick to a night routine.

Avoid blue light.

Blue light suppresses a sleep hormone called melatonin.

It's found in artificial light sources (screens and lights).

To combat this, you can get a pair of blue-blocking glasses.

But it’s more effective to avoid it completely.

Avoid 1-2 hours before bed.

6 tips to get quality sleep tonight:

1. Get sunlight
2. Avoid night exercise
3. Avoid caffeine too late
4. Optimize your bedroom
5. Avoid stimulation
6. Avoid blue light

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