Discover The Proven Sleep Routines of Remarkable Achievers
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Sleep Success Secrets

“I love sleep. My life has the tendency to fall apart when I’m awake, you know?” – Bill Murray

5 Reasons Why Sleep Matters

1. Enhanced Muscle Growth & Repair

• Grow stronger. Your body releases growth hormone when you are in deep sleep. This hormone helps repair muscle tissues you may have damaged during a workout.
• Energy power-up. Your body boosts protein synthesis while you sleep. This process repairs and builds muscle fibers so you get more muscular.
• Healing supercharger. The better your sleep, the lower your inflammation—the better your recovery.

2. Improved Emotional Regulation

• Easier to stay calm. Your brain requires good deep sleep to regulate your brain chemicals like serotonin and dopamine. These chemicals are crucial in stabilizing your mood and emotions.
• Handle tough problems easier. Your body produces more cortisol (stress hormone) when you have a bad sleep. If you have a good sleep your body will produce less cortisol in a stressful situation and you will stay calm. Why do you think airports have such a high rate of crazy people? It’s the jet lag causing increased stress.
• Feel happier. You will feel happier throughout the day when you are well rested. No more emotional outbursts or impulsive reactions that you regret.

3. Boosted Creativity, Decision-Making & Memory

• Memory organization and consolidation. When you sleep your brain strengthens connections between neurons. This stores information where it needs to go.
• Enhanced problem-solving. Have you ever tried to learn something on 3 hours sleep? It is nigh impossible. Sleep is essential for thinking, learning and problem-solving. All those college students doing all-nighters studying for the exam are not helping themselves.
• Improved focus. You need deep sleep to function properly—including being able to focus and tackle difficult tasks.

4. Increased Attractiveness

• Reduce skin damage. Your skin heals better when you sleep better. All the daily damage from UV light and pollutants is minimized with good sleep.
• Prevents dark circles under the eyes. The better your sleep the less puffy your eyes will be. This is because you will have fluid buildup around the eyes—no more dark circles.
• Balanced hormone levels. Good hormones will be increased and bad hormones will be decreased when you sleep good. These hormones effect your hair, skin and body health.

5. Strengthened Immune System

• Boost in white blood cells. Your body produces white blood cells—which fight off disease and infection—while you are in deep sleep. Without deep sleep you will get sick quickly.
• Boost in immune system memory. The better you sleep the more your immune systems can “remember” the pathogens you encountered before.
• Reduced inflammation. A good night’s sleep reduces inflammation in your body. Inflammation is responsible for various illnesses and stops recovery.

3 Quick Tips For Better Sleep

1. Maintain a Consistent Sleep Schedule

• Set a strict bedtime and wake-up time. When you go to bed and wake up at the same time everyday you train your body’s internal clock. The longer you do it the better your body gets at doing it—it’s a snowball effect.
• Avoid catching up on sleep. When you sleep in on weekends you throw off your body’s internal clock—not a good idea because you’ll pay for it on Monday morning.
• Stick to your schedule even on weekends and holidays. Staying up late has the same effect as sleeping in—it throws off your internal clock and you won’t get as good a sleep.

2. Create a Relaxing Bedtime Routine

• Water only. Avoid having caffeine past noon. Avoid alcohol and food at least an hour before bed. Have water only to avoid nighttime bathroom trips.
• Avoid screens. Limit exposure to blue light from screens at least an hour before bed. The blue light interferes with your circadian rhythm.
• Practice calming activities like reading, journaling or meditation. Unwind with your favorite nighttime activity like reading a fiction book or doing some journaling. Reading is especially effective at signalling your brain it is time to rest.

3. Optimize Your Sleep Environment

• Keep your bedroom, cool, dark and quiet. Studies show that cooler room temperatures—between 15-19°C (60-67°F), support better sleep by promoting the body’s natural temperature drop that occurs during sleep.
• Use your bed only for sleep. Train your brain to know your bed equals sleep and nothing else. Avoid doing work or watching TV in your bedroom.
• Consider aromatherapy. Essential oils like lavender have been shown to reduce anxiety and improve sleep quality. Research indicates that aromatherapy may help reduce stress, leading to longer, more restful sleep.

Copy The Bedtime Routines Of  Sleep Savants

Instead of creating your own sleep routine why not just copy one?

Some people have spent millions already perfecting their sleep routine—why not just do that?

Here are 3 sleep savants to model your bedtime routine after:

See Sleep Savants →

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