Is poor sleep killing your productivity?

Tired when you wake up?

Hard time falling or staying asleep?  

TLDR: 17 Tips for better sleep. Box Breathing Method. Two approaches to better sleep - Passive and Active. 

I've heard several guys tell me the exact same thing: "I can't sleep without sleeping pills." Bad solution!

Recently, I was with one of my groggy friends. It was 4pm, he had just woken from a nap, and was having coffee. He was complaining he couldn't sleep at night. "And in the evening I have a few drinks because it helps me fall asleep....but then I wake up to pee and can't fall back asleep." So many guys have a hard time with sleep. A healthy sleep regimen is crucial for productivity.   

Good-quality sleep helps:

• Energy
• Strength
• Productivity
• Focus
• Mood
• Sex
• Immune system
• Heart health
• Attention
• Learning
• Memory

Two approaches to sleep:

Passive approach - drugs and alcohol. Not a good solution.

Active approach - It's hard work but the healthy way to quality sleep. Follow the Tips for a better sleep regimen. 

17 Tips for a better sleep regimen:  

1. Routine - go to bed and wake up at the same time; sleep 7-9 hours.
2. Exercise - any kind will help you sleep - long walk, swim, weights, yoga, bike. Earlier in the day is better than at night before bed. Exercise is hugely calming. 
3. Alcohol - earlier in the evening, not before bed, and not too much. Alcohol is a huge sleep disrupter. 
4. Caffeine - not after 1 pm. Caffeine is a huge sleep disrupter. 
5. Nicotine - not in the evening, especially before bed. Quit smoking. 
6. Food - large meals for lunch, small meals for dinner, no food after dinner, digesting food disrupts sleep.
7. Naps - short lunchtime naps are better than long afternoon naps, set the alarm for 15-20 minutes. Usually, that's all you need.  
8. Breathing meditation - don't underestimate this one. Try the Box Breathing Method below. Nose breathing is calming.  
9. Bedroom - make it dark; use blackout shades over the windows or wear a sleep mask if necessary. 
10. Bedroom - make it quiet; white noise machines, ear plugs, fans, heavy curtains and rugs all help.
11. Bedroom - make it cool; 65-69 Fahrenheit (18-21 Celsius). Cool temperature is better for the brain. 
12. Bedroom - use it for sex and sleep, not for TV and computer work.
13. Phone - avoid this stress device before bed, the blue light emitted by phones and computers can cause insomnia. Don't worry, the world can wait until you wake up. 
14. Books - spiritual and inspiring works are calming and actively processed during sleep. 
15. Supplements - Magnesium Glycinate, CBD, Hemp oil.
16. Tea - Chamomile Flower, Passion Flower, Valerian Root, Tilia Estrella Flower. Various bedtime teas have these ingredients. Good for sleep and curbs appetite. 
17. Sunshine - get outside in the morning and in the evening for sunset.

Box Breathing Method before bed

So many guys dismiss meditation and breath work. However, the benefits are phenomenal.  

I find the Box Breathing technique enormously helpful for sleep. It's work, takes practice, but has great benefits. 

It reduces stress, improves nose breathing, and lowers the heart rate.

It's calming and makes it easier to stay asleep through the night. But it's work!

Using a meditation bench is super helpful: Bench

Two parts: 

1. Focus on the Present Moment:  

How to be in the Present Moment? Hold an image in your mind (e.g., a lake, a tree), repeat a mantra (e.g., I am calm, I am love), or observe your breath across all Four Sides of the Box.

If your thoughts drift to the Past (e.g., sadness, anger), bring them back to the Present Moment.

If your thoughts drift to the Future (e.g., stress, worry), bring them back to the Present Moment. 

When thoughts of the Past or Future enter your mind, don't judge them, let them go, and come back to the Present Moment.  

Have a notepad nearby for important ideas that are hard to let go, then go back to the Present Moment. 

2. Follow the Box Breathing Method:

• Inhale through the nose for 4-8 seconds 
• Hold breath for 4-8 seconds
• Exhale through the nose for 4-8 seconds
• Hold breath for 4-8 seconds
• Repeat for 20 cycles minimum (around 10 minutes)
• Gradually do each side longer then 4 seconds, and try to do 30-40 cycles.
• It's normal to feel dizzy and sweat from the heat your body generates. Head rushes are normal too.
   

Goodnight! Sleep well!