Can't fall asleep at night? This is for you:

Roughly 1 in every 3 adults doesn’t get enough sleep.

This means a third of you reading this are in a constant state of sleep deprivation.

- Waking up every morning groggy and tired

- Zombie-walking through your day

- Feeling tired by 2:00pm

Sound like you?

Working a busy, stressful job can make it tough to get to bed at night.

On top of that, we have more distractions than ever before:

- Social media

- YouTube

- TV

Fortunately, there’s a solution.

By eliminating these distractions and optimizing your sleep environment, you can get the best sleep of your life every night.

Here are 7 simple steps to help you sleep like a baby:

1. Set a consistent bedtime

If you’re falling asleep at 8:30pm some nights and 1:30am on others, you’ll have a tough time sleeping well.

Set a bedtime and stick to it.

Your body will adjust and help you feel tired as you’re getting ready for bed.

What time should you go to bed?

Everyone’s sleep clock is different, but it’s generally best to sleep in line with your Circadian rhythm.

Start by going to bed between 10-11pm and getting up between 6-7am, then adjust as necessary.

2. Optimize your room conditions

Make sure your room is quiet, cool and dark:

- Buy a white noise machine if it’s too loud

- Set the thermostat to 68 degrees (or less)

- Invest in blackout curtains to minimize sunlight

This will help you fall and stay asleep.

3. Hit the gym

Exercise is an important part of sleeping well.

Aim for 30+ mins of exercise each day.

I guarantee you notice a difference in your sleep quality if you do this.

4. Stay off your screens

Phones, computers and TV’s all emit blue light.

This tricks your brain into thinking that it’s still daytime and prevents you from falling asleep.

Avoid these screens 30+ minutes before bed to stop this.

5. Manage your stress

Sleep itself is an incredible stress management technique.

If you’re struggling to get to sleep, add in these other techniques:

- Meditation

- Journaling

- Cold exposure

These are great for sleep and overall mental health.

6. Limit the alcohol

You’ll fall asleep easier after a night of drinking, but your sleep quality will take a significant hit.

You won’t get as much REM sleep, disrupting your memory & cognition.

Limit your alcohol to 8 drinks/week or less to avoid this.

7. Avoid caffeine before bed

Drinking caffeine too late in the day can ruin your sleep.

Avoid caffeine at least 10 hours before bed.

This will give your body enough time to process it completely so that you can fall asleep fast.

To sum up, follow these 7 steps to sleep like a baby:

1. Set a consistent bedtime

2. Optimize your room conditions

3. Hit the gym

4. Stay off your screens

5. Manage your stress

6. Limit the alcohol

7. Avoid caffeine before bed

Once you nail these 7, your sleep will improve in no time.

Here’s to crushing your goals!

Your coach,

Grant

P.S.: Following these steps will definitely take your sleep to the next level.

But sleep is just one part of the equation.

If you work a high-stress job and want to optimize your sleep, burn belly fat, build lean muscle and get in the best shape of your life, let’s chat.