Most people in today’s world are tired and stressed.
Drinking coffee and energy drinks to stay productive is not a sustainable (nor healthy) means of staying productive.
Having them occasionally, sure, but definitely not on a regular (daily) basis.
But coffee and energy drinks is not what today’s article is about…
Today’s article is about showing you how to bring out the BEST within you by doubling and even tripling your energy levels, focus and productivity, all without drugs or any modern mumbo-jumbo hypey fluff.
If you are often tired during the day, something is not right and needs fixing asap.
Being tired, unfocused and unproductive often will have a very problematic effect on your health, your career/work and your earning potential.
Most People Are Ignoring Sleep
Good sleep is the #1 essential ingredient for good health and productivity, and we are ignoring it.
We put more effort into our workout or diet routine that we do our sleep routine.
But the reality is that our sleep routine is equally as important (or even more important) as our gym and diet routine.
Without good sleep, we will make bad diet decision and no matter what we do in the gym.
If we’re not sleeping well then we aren’t going to be building muscle and burning fat.
Good sleep is essential, fundamental, vital, indispensable, necessary, and crucial for good health.
Good sleep cannot be ignored!
So, let’s first learn how to sleep well…
1) Understand the Power Of Sleep
This is what good sleep does for you:
- It helps you burn more fat during the day
- It helps you stay awake, alert, and vigilant throughout the day
- It helps stay productive and creative
- It helps your body heal from sickness
Sleep helps you with every function in your day to day life.
Sleep even kills one of the most common problems modern people suffer from – brain fog.
People are having a hard time waking up because they aren’t sleeping well and this manifests as “brain fog.”
In reality, brain fog is often nothing but poor sleep.
The better your sleep is, the more you’re going to be alert and productive throughout the day.
2) Disconnect From the Modern Life As Often As You Can
Living the modern life goes directly against being energetic and productive.
How, you say?
We’re so busy we forget the most important thing in the universe is our health.
Our health starts and stops with #1, good sleep.. followed by plenty of rest & relaxation.
It is important to take time away from the modern chaos and get back in tune with who we actually are.
We are not virtual reality robots, we are living beings who belong in nature.
3) Make Your Bedroom Completely Dark
A sleep mask is great but it isn’t enough to get great sleep.
You also need to black out your sleeping room.
Any bit of light shining though is enough to mess up your rhythm.
Remember, we only have lights at night because of electricity.
Throughout most of our history, the only light we had at night was from the stars and the moon.
We are not meant to have lights at night, and even if we use a mask and cannot see the lights they are still affecting us.
Make sure your room is as pitch black as you can possibly make it.
Use blackout curtains if you have to.
I know it’s expensive but how much is your health worth?
This is where we must frequently return in an effort to “ground” ourselves and not take city life too seriously.
We are all going to die, but the people who neglect their sleep are absolutely going to die much sooner than they should.
Sleeping in a cabin in the cool woods is one of the best things you can ever do for your health.
Do it as often as you can.
4) Get more Vitamin D From Sunlight
We are not made to live inside all day like cockroaches.
We are meant to be outside in the sun during the day.
In the modern life we stay inside and sit under fluorescent lights and watch screens that emit blue light keeping us awake.
We have to get away from the inside of our houses and offices and we have to spend more time outside.
The sun is vital to health and joy.
Vitamin D supplements are great but they will never replace the sun.
When you are outside, especially on a sunny day, your energy will naturally and automatically increase.
5) Avoid Computer/Phone Screens When It’s Dark Outside
ALL screens should be OFF by 9:30 pm.
You have to let your body wind down at night.
The more you look at a screen the longer it’s going to take to calm you down.
The blue light emitted by screens on cell phones, computers, tablets, and televisions restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm.
Reducing melatonin makes it harder to fall and stay asleep.
Most Americans admit to using electronics a few nights a week within an hour before bedtime.
But to make sure technology isn’t harming your sleep and wellbeing, give yourself at least 45 minutes of gadget-free transition time before hitting the hay.
Even better: Make your bedroom a technology-free zone—keep your electronics outside the room (that includes a TV!).
7) Download and Use f.lux When You Use Your Computer at Night, Turn Your Phone to Invert Colors at Night
Never look at a bright screen at night.
The blue LED light lights up your brain and tricks you into thinking it’s still daytime, thus decreasing your melatonin production.
[In a study …] volunteers exposed to an LED-backlit computer for five hours in the evening produced less melatonin, felt less tired, and performed better on tests of attention than those in front of a fluorescent-lit screen of the same size and brightness.
Similarly, for subjects in a 2013 study led by Mariana Figueiro of the Rensselaer Polytechnic Institute, interacting with an iPad for just two hours in the evening was enough to prevent the typical nighttime rise of melatonin.
And in a two-week trial at Brigham and Women’s Hospital in Boston, published in 2014, volunteers who read on an iPad for four hours before bed reported feeling less sleepy, took an average of 10 minutes longer to fall asleep and slept less deeply compared with those who read paper books at night. (source)
At night, always use f.lux on your computer and always turn your phone to “night shift” or invert the colors on your phone.
F.lux is a free program that is designed to reduce your eye-strain at night.
I use f.lux 100% of the time to reduce the hideous blue light glare of the laptop screen.
Every night when it’s dark outside I use “darkroom” mode to change all the colors on my screen to just black and red.
8) Don’t Drink Any Caffeine, Especially Not Late In The Day
Caffeine drunk later in the day can keep you awake at night.
This is because caffeine has a long half-life, meaning that a lot of it stays in your bloodstream for many hours after you consume it.
It’s best to not drink any coffee or tea at all while you learn to sleep properly but if you must drink coffee or tea never drink it later in the day.
A good rule of thumb is never have coffee or tea after 4pm.
Even better, cut off all caffeine beverages by 3pm.
9) Don’t train after 6pm
Training later in the day can disrupt your circadian rhythm and cause you to stay awake later than you should.
In nature, we’re built to hunt in the morning and afternoon.
At night we rest and relax.
To achieve the healthiest life we have to do what is most natural to us.
It is not natural to be lifting heavy weights or doing hard exercise in the evening.
Evening is for playtime with the misses, it’s not for lifting heavy weights.
NOTE: A night walk is fine and will help your body release toxins and make you tired earlier.
10) Turn Off All Gadgets and Wifi In Your Bedroom
So many people make the big mistake of sleeping in a room with a running computer, modem, alarm clock, etc.
All of this electricity buzzing messing with your bodies internal system.
Turn off EVERYTHING in your bedroom at night.
Turn off your WiFi modem every single night.
EMFs from the gadgets in your room send out electrical signals that disrupt the communication of cells in your body.
If you have a smart meter in your home you should consider having it removed immediately.
You can find more info on the dangers of smart meters and the electromagnetic chaos they create on this website.
11) Throw Away the Alarm Clock
It shocks your brain awake (mental stress) and robs you of fulfilling sleep and the only thing it does is get you to the job you hate.
It is better to wake up when your body is fully rested, not when the “eek! eek! eek!” sound of the alarm clock wakes you up.
There is no worse way to wake up than to wake up to an alarm clock and there is no better way to wake up than to wake up naturally refreshed.
To wake up without an alarm clock, try to go to bed at the same time every single night.
This way your body will be on a routine and will have no need for an alarm clock.
When I go to sleep at 11:30 pm every night I wake up at 8:00-8:30 am like clockwork.
Even when it is still pitch black, I am able to wake up by 8:30 without an alarm clock just by going to sleep at the same time every night.
12) Don’t Drink Alcohol or Smoke Reefer
Alcohol and marijuana seem like they make you fall asleep easier, and they do, but what they don’t do is give you better sleep.
Alcohol and marijuana give you significantly worse sleep.
With alcohol in your system, REM sleep is significantly disrupted.
How does alcohol influence or change your sleep?
(source) “Alcohol alters the quality of your sleep. Even if you sleep a full night after drinking, you may not feel rested in the morning. Alcohol lightens sleep and suppresses REM.
Disrupts the total time you are asleep. You may wake up frequently throughout the night and have problems falling back asleep as the alcohol works through your system.
Increases the prevalence of pre-existing sleep disorders. Millions of Americans suffer from obstructive sleep apnea, which can intensify after alcohol consumption. Sleep apnea is a breathing related sleep disorder, characterized by heavy snoring and abnormal pauses in breathing. Moderate to large amounts of alcohol consumed in the evening can lead to a substantial narrowing of the airway, increasing the frequency and duration of breath holding episodes.”(source)
Marijuana reduces REM sleep.
Though reefer supposedly helps you initially fall asleep, studies found that people who used marijuana every day were more likely to have insomnia.
As I’ve said many times before, occasionally imbibing (once a week) in alcohol or weed is fine.
The problem is that drugs are highly addictive on the brain and most people cannot limit themselves to just once a week.
Therefore the #1 way to stay drug-free is to ABSTAIN from using them, and to never hang around people who drink and do drugs on the regular.
A clean, clear, sharp, focused mind and a lean and healthy muscular body feels 1000% better than the temporary high that drugs give you.
Until next time,