5.5 Powerful Tips To SuperCharge Your Sleep Strategy

This issue is short, sweet and to the point. It's about creating a simple sleep strategy that you can implement tonight.

Improving your sleep is foundational to improving any and all aspects of your life. It's one of the 5 standards we measure and improve in Argent Alpha.

Keep reading and at the end I'll give you a link to a free resource you can use if you want to go deeper to improve your sleep.

Here we go...

Tip #1: Stop all caffeine 8 hours before bed.Why: Caffeine is a stimulant and can stay in your system for up to 10 hours. Stop drinking all caffeinated beverages at least 8 hours before bed and over time try to extend this to 10 hours.

Tip #2: Stop eating 3 hours before bed.Why: When you go to bed at least 3 hours after your last meal it gives your body time to digest your food so you're not up at night with an upset stomach, indigestion, or acid reflux. It helps you stay asleep and if you intermittent fast it starts your fast earlier.

To help you avoid snacking after dinner, brush and floss immediately after you eat.

Tip #3: Stop drinking all liquids 2 hours before bed.Why: I've talked to a number of Men who have to get up in the middle of the night to go to the bathroom. Once they implemented this tip, no more trips to the bathroom. Stay hydrated through the day and "load" your water intake in the morning and afternoon so you still get to 1/2 your body weight in ounces of water per day (200 lb. man should drink a minimum of 100 ounces of H2O per day).

Tip #4: Stop all screens 1 hour before bed.Why: Dim your lights and avoid all screens (TV, phone, laptop, iPad) at least 1 hour before bed. Bright lights and screens can block your natural production of melatonin and seriously impact your sleep quality. Reducing stimulation also calms your nervous system and helps prepare you for sleep.

Tip #5: Take Magnesium 30 minutes before bed.Why: Magnesium relaxes the body and brain by activating the parasympathetic nervous system, which also helps with anxiety and stress. Magnesium glycinate, which combines the mineral with the amino acid glycine, is the most popular and well-researched combination for treating sleep disorders and helping to reduce anxiety, depression, and stress. 

Tip #5.5: Take a Victory Lap.Why: I like to take a victory lap each evening, figuratively speaking. It's part of my evening routine to record the following in my journal:* wins for the day* top 3 priorities for tomorrow* any to-do's, tasks, or ideasThis helps clear your mind so you can hit the hay primed for sleep. And when you wake up the next morning and do your morning routine, you already have a head start.

Free 14 Day Sleep Challenge

Dave Asprey, a pioneer in bio-hacking, has a free 14 Day Sleep Challenge. If you are serious about improving the quality of your sleep, I highly recommend it.

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