We all need sleep.
There are 24 hours in the day, and you spend a third of them in your bed. Eight hours of work, eight hours of play (read: more work), and eight hours of sleep.
The catch is sleep quality.
Sleep Quality is Why You Can’t Get Shit Done
I’ve always thought people with time management problems are silly. You’ve got two thirds of the day to get everything done.
I used to have a similar problem, and once I fixed it my life improved dramatically.
For starters, don’t be a drunk. Got it? Good.
The reason you can’t get anything done even though you’ve got two thirds of the day to do it is…
Your Quality of Sleep Sucks
How do I know? Because most people’s quality of sleep sucks.
Mine did, but I did something about it.
See, something magical happens once you address this problem. When you have a higher quality of sleep, you feel better with less sleep.
You wake up after 4 hours of sleep feeling like you’ve had 6.
Six hours feels like eight hours.
Eight hours feels like ten hours, which is too much.
Waking up after eight hours of restful sleep leads to sixteen hours of killing it. It’s impossible not to kill it when you wake up feeling like superman.
What’s the secret?
Stay Hydrated to Sleep Better
I didn’t realize how important this was until I experienced the extreme opposite on dandelion root. Dandelion root dries you out like you wouldn’t believe.
I would wake up with my mouth so dry and my body so deprived I just wanted to lay in bed all morning. Not conducive to killing it for sixteen hours.
I recommend you drink the best water you can afford, since your body is mostly water. I drink evian for this reason.
Think about all those supplements you take to supplement your deficient health. You can afford to spend money on all that but you scoff at the price of good water?
That’s just silly.
Turn Off Your Phone to Sleep Better
One of the biggest offenders keeping you awake at night is your phone.
TURN OFF THE DAMN PHONE.
Don’t whine about your “fear of missing out” and the fact that there’s so much going on in the big wide world. That’s a child’s problem.
Want to know the best way to miss out? Sleeping in or waking up like a zombie because you were too busy playing with your phone all night.
Now, if you’re like me and you have businesses then you can’t just turn off your phone. For you, I’ve got an alternate suggestion.
Two hours before bedtime, turn your phone’s back light down to its lowest setting. Turn your media and notifications volume off and keep the ringtone volume at maximum.
If something catastrophic happens at your business then you’ll still be woken up.
“But what if they just text it to me?” If it’s important, they’ll call.
Don’t be a big baby over your pacifier.
Take a Salt Bath
Epsom salts are something people roll their eyes at, but the benefits of magnesium are huge. Mostly, people use them for recovery but there are many other uses.
I’ve heard people talk about using it as a natural testosterone booster, but the benefits of natural methods pale in comparison to actual testosterone injection.
I started using them when I broke three toes moving an antique TV set, because I was doing dead lifts the next morning and I sure as shit wasn’t going to miss the gym over a few toes.
What I didn’t expect was how much better they helped me sleep.
You can get epsom salts pretty much anywhere, but they usually only stock 3 lb bags that are only good for 3 baths.
To get the most of your time, soak in the warm salt bath for 20 minutes an hour before bed. You might be tempted to soak longer because of how relaxing it is, but 20 minutes is all you need.
While you’re soaking, you can kill two birds with one stone and follow my next suggestion at the same time.
Drink a Soothing Herbal Tea to Sleep Better
I used to be a soda junkie. Then I stopped being ridiculously fat.
Something I didn’t expect was that my sleep would improve. No magic hat trick there, I lowered my caffeine intake.
Drinking a good herbal tea an hour before bed takes that effect to the next level.
Now, now, I know what you’re thinking.
“Herbal tea? That’s for hipsters and grandmas.” Maybe. Maybe grandma knows best.
The hipsters are just biting grandma’s style. Try the tea and see for yourself.
Works for me.
When it comes to herbal tea, if you’ve got a functioning pair of balls you probably don’t know what kind to get.
I like to drink mine while soaking in the salt bath. Not only does it save time, it also compounds the relaxation.
Try not to fall asleep in the bath.
Take Melatonin to Sleep Better
Melatonin is naturally produced by your body to help you fall asleep. If you’re reading this, then you probably don’t produce enough naturally.
That’s called a deficiency, and when we have deficiencies we supplement them. You can think of melatonin as more like a vitamin than a drug.
I take a ridiculous dosage because I produce basically none, and I wish I could tell you how much you need. I can’t.
It’s going to be trial and error until you get your dose right. My wife takes 3mg and I take much much more.
The best solution is a big bottle at a low dose. Take one the first night, and add to that subsequent nights until you get it right.
Normally my advice would be to take it when you turn off your phone’s back light, then wait until you feel like you’re going to pass out to get in bed.
Don’t do that unless you want to fall asleep in the salt bath. Take your melatonin when you get done soaking.
Have A Cozy Bed to Sleep Better
If you have an uncomfortable bed, you’re going to have a horrible night’s sleep. It’s like sleeping in blue jeans…you might be sleeping but you’re not going to wake up feeling well rested.
It goes without saying that you should always have the best mattress you can afford. Bigger is better and how soft or firm you want it is up to you.
I like to have as soft a bed as possible. I don’t want it to have much give, though.
Pairing a thick memory foam mattress topper with a high quality, supportive mattress is the best option I’ve found. I don’t like compromise most of the time, but this one works for me.
Remember that your bed’s mission is to be soft enough to give you the best rest possible, not to be a cocoon you don’t want to leave the next morning.
The Morning After
This advice might sound strange, but I’m going to tell you again to stay hydrated. Specifically, drink a liter of water before you have your first cup of coffee.
You might be the kind of guy that has to have his coffee first thing in the morning. To that I say, drink up.
You need that water in your system before you down that coffee.
How much good is that caffeine going to do you when you’re too dehydrated for it to circulate through your body?
I won’t drag this out. You know you need water, so drink up.
The Better Sleep Checklist
Drink Enough Good Water
Turn Off Your Damn Phone
Take A Salt Bath
Drink Herbal Tea
Have A Good Bed
Drink Enough Good Water