Sleep is where you repair, reset, and rebuild. Yet most guys treat it like an afterthought. If your energy is trash, your workouts are flat, and your brain is mush—fix your sleep before anything else.
Quantity vs. Quality
Eight hours in bed isn’t eight hours of good sleep. If you wake up groggy or wide-eyed at 3 a.m., your quality sucks.
Fix: Track your bedtime and wake time for a week. Be honest. Are you scrolling until 1 a.m.? Drinking before bed? Falling asleep with the TV on?
The Enemies of Good Sleep
- Blue light delays melatonin
- Alcohol sedates you but ruins deep sleep
- Big meals keep your gut working overnight
- Stimulants (coffee, nicotine, energy drinks) linger in your system
Build a Wind-Down Sequence
Think of your brain like a landing plane. You can’t go from 600mph to a soft landing in 10 seconds. You need a descent path.
Try this 3-step system:
- No screens 30–60 minutes before bed
- Stretch or do slow breathing for 5 minutes
- Cool, dark room—aim for 65–67°F
The Middle of the Night Wake-Up Fix
You fall asleep fine but wake up at 3 a.m. wide awake? That’s usually a blood sugar crash or cortisol spike.
Fix: Eat a small carb + protein combo at dinner (rice and lentils, oats and protein). If you wake up anyway, don’t panic. Stay in bed, breathe slow, and let your body settle back.
Anchor Your Wake-Up Time
Waking up at the same time daily—even on weekends—stabilizes your circadian rhythm. That means better energy, better digestion, better mood.
It’s not about being perfect. Just pick a few habits that move the needle. Then repeat them until they’re second nature. Sleep isn’t magic—it’s maintenance.
