Hi Friend,

Sleep is the most common thing I get asked about.

People want good sleep and try to get good sleep, but are frustrated by the difficulty.

Sleep is the most powerful drug available – for performance, mental health, and well-being.

After years of experiencing the same challenges, I figured out how to reliably get high-quality rest. I achieved the best sleep score in the world. Eight months of perfect sleep.

Here is how you do it.

1. Build your life around sleep.

Right now, sleep is an afterthought in culture. When you're done watching your movie. When you're finished with work. When you feel like it.

You need to treat sleep with the same level of seriousness and devotion as you do your work. It demands your best performance.

2. Consume your final meal at least two hours before bed.

If your bedtime is 10 PM, finish eating by 8 PM. Then day by day, move it back by 30 minutes.

By the end of the first week, you're having your final meal of the day at around 5 PM.

Do this to lower your resting heart rate. You're giving your body time to digest food and prepare for sleep. The lower your resting heart rate, the better your sleep.

3. Avoid blue light before bed.

An hour or two before bed, try to avoid blue light. That means turn off screens, or eliminate blue light from your screens (there are apps and settings to do this on computers and mobile devices).

Instead, turn on red and amber lights.

Light can significantly affect your readiness to fall asleep.

4. Create a wind-down routine.

You can't just finish work and put your head on the pillow and expect great sleep. You need to calm your body and mind down. You need separation from work.

Read a book, go for a walk, do a breathing exercise, take a bath, meditate, or journal.

5. Consistency.

The body loves routine and will reward you with powerful sleep performance.

Go to bed within +/- 30 minutes of your chosen bedtime every single day. Create the habit and stay with the habit.

I have a routine where I maintain an internal dialogue, breaking myself into various characters: "Ambitious Bryan," "Anxious Bryan," etc., and I allow them to tell me about all the pressing things on their minds. I write them down and tell them that I hear them and will address them tomorrow after we get a great night's sleep.

It's helpful for me to separate myself into different parts and empathize with their concerns and objectives.

6. Be mindful of stimulants.

Caffeine has a six-hour half-life, so if you consume coffee at 4 PM, you have half a coffee in your system when you go to bed at 10 PM.

People metabolize caffeine differently, so what's right for you will be unique. Err on the side of caution. Consume stimulants earlier in the day to avoid sleep disruption.

Closing thoughts:

Sleep is hard work.

Success will take time, as with all things.

Invest in the habits, and your body will perform.

Be well,

Bryan