10 tips to sleep like a rock & become an endless energy machine:
1. Don't drink alcohol (but if you're gonna drink, day drink).
2. Go to bed and wake up at the same time daily (yes, even on weekends).
3. Get 15 minutes of sunlight immediately upon waking (not artificial light).
4. Eat breakfast to manage cortisol spikes (animal protein, saturated fat, and fruit is ideal).
5. Stop drinking caffeine after 11 am.
6. Get plenty of sunlight, exercise, and movement throughout the day.
7. Block all blue light 2 hours before bed (blue light blockers).
8. Finish your last meal 2-3 hours before bed and turn off all electronics.
9. Wind down: stretch, take a warm shower, read fiction, journal... whatever calms you down.
10. Crawl into your sleep cave: pitch black, completely silent and COLD (mouth tape and eye mask optional).
If you follow this list daily you will reset your circadian rhythm within 1-2 weeks. I can't overstate how important this is.
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