Sleep

Follow your dreams...to bed - BG

The Power of Quality Sleep

Sleep is not just rest—it’s recovery, repair, and renewal. While you sleep, your body works behind the scenes to rebuild muscles, balance hormones, strengthen your immune system, and refresh your mind. Without quality sleep, progress in fitness, learning, and even daily life slows down.

Quality sleep improves memory, focus, and decision-making. It fuels energy for workouts, sharpens creativity, and stabilizes mood. On the other hand, poor sleep can lead to fatigue, stress, weight gain, and decreased performance in every area of life.

Think of sleep as your body’s reset button. Just as you wouldn’t skip a workout or a meal, you can’t skip sleep and expect to thrive. Aim for 7–9 hours of restful sleep each night. Create a calming bedtime routine, limit screen time, and give your body the chance to recharge.

Strong days are built on strong nights. Prioritize your sleep, and you’ll unlock more energy, more strength, and more life in every waking moment.

Ready to Make a Change?

This is one you should go to "Start Now," in order to begin with your first night towards restful sleep.

Start Now Sleep

Sleep Start Now

Keep a regular sleep schedule – Go to bed and wake up at the same time every day, even on weekends. Preferable on the circadian rhythm.
Create a bedtime routine – Do relaxing activities before bed like reading, stretching, journaling, or listening to calm music.
Limit screens before bed – Turn off phones, tablets, and TVs at least 30–60 minutes before sleep (the blue light tricks your brain into staying awake). At the very least, wear blue-blocking glasses, they work.
Keep your room cool, dark, and quiet – A comfortable environment helps your body know it’s time to sleep.
Avoid caffeine and heavy meals late at night – Energy drinks, soda, coffee, or big meals can keep you awake. 2-3 hours before bed, last meal; 1 hour before bed, last drink.
Be physically active during the day – Exercise helps you fall asleep faster and sleep more deeply. Follow the fitness program you created from the fitness section on this site.
Don’t nap too late – If you nap, keep it short (20–30 minutes) and not too close to bedtime.
Use your bed only for sleep – Avoid doing homework or scrolling in bed so your brain links it only with rest.
Practice mindfulness or deep breathing – Calm your mind with slow breathing or meditation before bed.
Wind down early – Give yourself at least 15–30 minutes to relax before actually turning out the lights.

✨ Remember: Consistency is key. Your body thrives on routine, and the more you train it to rest at the same time, the easier deep, restorative sleep will come.

"Note: Using a sleep tracker, such as the Oura Ring, can give you valuable insight into your nightly rest. By monitoring your sleep patterns, you’ll gain a clearer picture of your current habits and be guided toward the path of truly optimal sleep

Circadian Rhythm

circadian rhythm

I'm Wide Alive: Empowering You to Create a Better Life

Your circadian rhythm is your body’s internal clock. Light, sleep patterns, hormones, meals, and temperature can all influence your circadian rhythm, which in turn can influence your overall health.

Your circadian rhythm is your sleep-wake pattern over the course of a 24-hour day. It affects several systems in your body, and several factors can influence it.

Some people may experience disruptions to their circadian rhythm because of external factors or sleep disorders. Maintaining healthy habits can help you better respond to your body’s natural rhythm.

Light is the most powerful factor in aligning your circadian rhythm. Therefore, exposure to bright light during the daytime can help improve your sleep cycle, as well as going to bed when the sun goes down, and rising when the sun comes up.

Nightly Affirmations

Just like the "Daily Affirmations to reset your life, these are nightly affirmations to reset your sleep.

"Strong days start with strong nights."
"Sleep is the training ground for tomorrow’s success."
"Rest is not weakness—it’s the foundation of strength."
"My body heals, my mind sharpens, my spirit resets in sleep."
"Quality sleep fuels quality living."
"Sleep well, wake strong."
"Recovery happens at night—I won’t skip it."
"Good sleep is the secret weapon of champions."
"Energy, focus, and growth all begin with rest."
"Sleep is the most powerful performance enhancer I already own."

Sleeping Hacks and Facts

Sleep, the Elusive, Mythical Beast

Try as we may, good sleep remains an unreachable task. The problem is, we need it — we need it badly. So let’s cut to the chase.

Even though the tried-and-true methods in “Sleep, Start Now” can help us drift off, they’re often too gentle, too slow, or simply hard to stick with. To truly get on the fast track to better sleep, we sometimes need to take more extreme measures.

Here are a few of those methods:

Stop talking to yourself negatively. Everything you say is heard — and your mind follows the path of your words. Try daily and nightly affirmations as a rule of speech. Start treating yourself better than you treat your best friend.
Start meditating. Real meditation! Put sleep at the forefront of your practice. Refer to the meditation section on this website, specifically for sleep. Yes, your mind listens — especially when you are intentional.
Skip pharmaceutical sleep aids. Over time, they often make the problem worse. Instead, try holistic methods: herbal teas (they really do work), garlic, magnesium glycinate, or melatonin supplements.
Take hot showers or baths before bed. This one is amazing! You’d think it would heat your body and make it harder to sleep, but it does the opposite. Your body naturally goes into cooldown mode afterward, helping your muscles and mind relax. Even better — try a hot sauna three to four times a week.
Consider THC or CBD. While I’m not a proponent of any drug, THC — in the form of Cannabis Indica — can be great for sleep. If you live in an area where THC is legal, try a small dose (around 3–5 mg) about 30 minutes before bed. Gummies or other ingestible forms work best. If you don’t live where it’s legal, try CBD formulated for sleep.

Even though these methods can help you get started quickly, remember — they’re just the first step. Use them to move in the direction of good sleep but continue toward great sleep by following the principles outlined in “Sleep, Start Now.”

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