Tired of Being Tired? Do This

what if I told you there was only one thing you need to focus on to 10x your focus and productivity not only that but it will also massively increase your muscle mass and make you lose body fat it's completely natural totally legal and something we all have access to but are blatantly ignoring and that is good sleep if you've been following this channel for a while you heard about the 8020 principle the bottleneck approach identifying the most leverag thing to focus on for most people that thing is going to be improving their sleep we all

know it yet we're still ignoring it but for the few that stop ignoring it and take it seriously they will start to effortlessly get ahead in life starting today there will be insights from start to finish so make sure to watch all the way through most of us have a basic idea of the benefits of sleep but let me lay them out clearly for you again so you can truly see what you're missing out on better sleep is going to help you with ingraining the things you've learned throughout the day studies show that improved sleep

in increases memory retention and recall by 20 to 40% it has also been shown to increase a long-term memory and increased creativity when it comes to problem solving focus is also going to be improved as lack of sleep is going to negatively affect your concentration and attention abilities lack of sleep will affect your mood and well-being you're going to be more irritable short-tempered and vulnerable to stress not only will sleep affect your mood negatively but bad mood will also affect your sleep negatively which creates a vicious Cy when it comes to Fitness and bodybuilding sleep

is going to affect your ability to build muscle and your ability to lose fat when you're working out in the gym you're not actually building any muscle then and there you're just tearing them down the muscle building process happens afterwards when you recover and one of the most important recovery activities is your sleep sleep also affects your ability to lose fat researchers found that when dieters cut back on sleep over a 14-day period the amount of weight they lost from fat dropped by 55% even though their calories stayed equal more specifically it affects your appetite

and Metabolism sleep deprived people have increased hunger and tend to choose foods with higher calories and carbs and lack of sleep is going to negatively affect your metabolism I hope you see what you're missing out on if you don't master your sleep and there's probably other relevant benefits too that I didn't get the chance to put in the video What's even crazier is when you start to think about the compound effect of this can you comprehend the difference in results between between the person that Masters the sleep and compounds all the benefits that I mentioned

versus the person that has bad sleep and compounds the negative effects of bad sleep and we all know that most people have bad sleep habits especially in today's world so if you master this one thing you're going to easily get ahead before moving on I just want to quickly mention my free newsletter if you want to dive even deeper into self-improvement Concepts get my free notion templates for a limited time or just get to know me better join my free news letter that is linked below now let's get back to the video now let's move

on to the Practical side and see how you can improve your sleep starting today before moving on I just want to preface this by saying that it seems like sleep is very similar to Fitness in that it is highly individualized although there are General guidelines things are not black and white so you have to tailor them to your specific biological needs and lifestyle one of the most important factors of sleep health is sleep schedule by having a consistent sleep schedule gets easy and easier for your body to get tired before your sleep time and fall

asleep at your sleep time and it gets easier and easier for your body to wake up naturally and energize at a specific time you can optimize the placement of your sleep schedule based on your circadian rhythm and chronotype but I found it easier in practice to just have a consistent sleep schedule based on my lifestyle at that period of time for periods of time in college I actually consistently slept at 2: to 3:00 a.m. to 10: to 11:00 a.m. I know this schedule sounds crazy but it was a conscious choice I was prioritizing my social

life at periods of time and wanted to optimize my energy levels for that and it worked out great now my sleep schedule is 10:30 to 6:30 as I'm prioritizing my work and business a consistent sleep schedule means sleeping and waking up at the same hours even on the weekends I know it sucks we're creatures of habits and this is one of the biggest variable to your sleep and energy you have to ask yourselves if the things you're doing at the weekend that messes up your sleep schedule is worth missing out on all the benefits of

having a consistent sleep schedule and sometimes the answer might be yes so go ahead but more often than not the answer is no and if that is the case you have to fight the devil that tries to tempt you if it was easy everybody would do it what is everybody doing not this everybody is messing up their sleep schedule every weekend and everybody is complaining about being tired if you just get your sleep schedule on track it's going to be so much easier to get ahead some practical tips to stick with a sleep schedule while

also keeping up with your social life is to plan social activities earlier in the evenings and when you need to go home you go home if your friends are not used to this they're going to give you push backs but you have to be assertive and put your foot down after a few times they're going to get used to it and it's not going to be a problem anymore now let's move on to tips for your sleep environment light temperature and sound are three important factors for your sleep environment you want to have it as

dark as possible and for your temperature you want to lean on the cool side I prefer to have it at 18 to 19° C you also want to have it as quiet as possible that's often not possible and why I regularly use a white noise machine and in some cases earplugs it's also wise to have routines and rules for your unwinding process before you sleep I like to avoid Bright Lights 3 to 4 hours before my sleep time I have flux on my computer I've scheduled dark mode and night mode on all of my devices

and I try to only use lamps with warm lights instead of ceiling lights 3 to 4 hours is also when I have my last meal as having a meal too close to your sleeping time is going to affect your sleep negatively I like to unwind by either watching series or YouTube videos listen to audiobooks or podcasts and to prevent me from getting hooked and accidentally staying up later than my sleep time I have extensions in place that blocks specific websites before you sleep you can also expect a spike in your alertness this is a normal

biological response but it will pass if you just continue to unwind instead of misinterpreting it now let's move on to what I do after I wake up as what you do here will also affect your sleep and your energy levels I like to Splash my face with cold water remember that temperature affects your sleep when you want to get sleepy you keep your environment cool to help lower your body temperature but when you wake up you want to increase your body temperature by splashing your face with cold water or taking a cold shower your body

will respond by raising its temperature after that I like to get sunlight in my eyes for a few minutes and when it comes to Coffee I like to wait around 90 minutes before take my first coffee and I sto drinking 8 to 10 hours before my sleep time this basically covers all of my routines rules and tips and tricks for improving your sleep if you're interested in diving deeper I highly recommend exploring the works of Andrew huberman and Matthew Walker that is all for this video and if you enjoy this make sure to hit the

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