If you are not getting enough sleep you will struggle to drop body fat and build muscle.

Sleep becomes even more important as we get older.

Sleep is essential for recovery and keeping cortisol levels down and testosterone levels up.

When you are always wired with tons of nervous energy and tend to think too much and overanalyse your sleep will be affected.

Here are some useful tips to optimise your sleep.

1.) Get to Bed And Wake up at the same time every day

Go to bed by 10:30 or 11 pm at the latest. Ideally, you should be going to bed with the moon and rising with the sun. Since that’s not going to happen for most of us try to come as close as you can aim for 7-8 hours every night.

2.) Cut the Lights

Dim the lights on an evening, try to avoid any bright lights 2-3 hours before you go to bed. The darker the better.

3.) Get Off your phone or computer

The light of a phone, computer, or TV screen will get you overstimulated and make it harder to sleep. It will also lower melatonin production and fry your pineal gland.

4.) Eat Earlier

Try not to eat too close to bedtime if this keeps you up. For me, I need at least two hours between my last meal or I don’t sleep as well. Experiment with different timings and see what works best for you.

5.) Read a Book

It has to be something non-stimulating (that won’t get your mind racing with ideas, etc.) like fiction or an autobiography. No training or business and motivational books.

6.) Have a cold shower

Taking an ice-cold shower an hour before bed knocks you out pretty nicely. Get the water as cold as you can handle, this is not a comfortable experience in the least but it 100 works for better sleep. You feel great after it.

7.) Train Earlier in the Day

If you have trouble sleeping you should train before 3pm. Training later seems to keep the majority of people with sleep issues up all night. Earlier the better.

Improving sleep quantity and quality has to take precedence over all else when you want to improve your hormonal profile. Make your health better and fat loss journey easier by optimising sleep.

Need more help? Contact me today.