Now you're moving more. It's time to be still more.

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Over the next week, your goal is to get a non-negotiable:

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7 to 9 hours of 'good quality, consistent sleep'

...every night.

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This step is so important that I considered making it step one. However, steps one to three will help with this step. In fact, some of you may have already noticed an improvement in your sleep quality.

Sleep is probably the most important thing you do in your life, yet it is often the most overlooked.

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Think about it...

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We can survive without food for months and without water for days, but deprive yourself of a good night's sleep, and you will quickly feel the effects, including:

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• Difficulty concentrating

• Impaired memory

• Mood swings

• Irritability

• Decreased alertness

• Slower reaction times

• Poor decision-making

• Fatigue

• Reduced physical performance

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All of this impacts daily life, including work, school, and social interactions, due to reduced cognitive function and poor emotional regulation.

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In fact, other than oxygen, your body needs regular sleep more than anything else to function properly.

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But these are just the short-term effects!

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The long-term effects of inconsistent, poor-quality sleep are even more concerning, increasing the risk of:

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• Heart disease

• Obesity

• Cancer

• Diabetes

• Reduced immune system function (leading to illness)

• Reduced fertility

• High blood pressure

• Stroke

• Depression

• Increased risk of accidents (falls, car crashes, etc.)

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And of course, poor sleep has now been linked to dementia.

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Consistent sleep is 100% essential for longevity.

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Scientists still debate why we sleep. Evolutionarily, it seems counterintuitive to be unconscious while predators or enemies could be lurking. But the fact that sleep persists across all human cultures and most animal species proves its vital role in our survival.

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How to Improve Sleep Quality:

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• Be consistent – Go to bed and wake up at the same time every day, regardless of if you need to or not. Your body thrives on consistency. If you don’t stick to a routine, you’ll throw off your circadian rhythm. No sleeping in on weekends! With consistency, you won’t need to anymore. Workout what time you need to go to bed to get your 7 to 9 hours. I personally average 7 hours. But you may need more, especially if you're young. Less if you're older. If you're not sure, aim for 8.  

• Avoid caffeine (coffee, tea, soda) at least 8 hours before bedtime. Also, avoid nicotine and alcohol, as they prevent deep sleep.

• Keep the room cool (18 to 20°C).

• Dim lights in the evening. Darkness triggers melatonin production, which regulates sleep. Once in bed, keep the room as dark as possible. If you don't have automatic blinds or curtains or bright lights outside, leave them open so natural daylight wakes you in the morning.

• Remove distractions like phones. Dr. Matthew Walker (world’s leading sleep expert) recommends treating your bedroom like a "prehistoric cave" – cool, dark, and gadget-free. Charge your phone in another room, eliminate noise sources, and even move your alarm clock elsewhere to avoid clock-watching.

• Unwind before bed. Light reading, journaling, or sketching can help. Ideally, do this in a chair rather than in bed.

• Avoid daytime naps. If you feel sleepy, take a walk instead. If you must nap, limit it to 20 minutes and avoid napping after 1 PM. Long napps can lead to sleep inertia, causing disorientation and irritability and a poorer nights sleep.

• Don’t exercise too close to bedtime. Exercise raises heart rate and can delay sleep. However, light stretching can aid relaxation.

• Avoid heavy meals before bed. A light snack is fine if you're hungary, but indigestion can disturb sleep.

• Try a hot bath before bed. A warm bath actually lowers body temperature once you're out, promoting sleep.

• Use your bed only for sleep. Avoid watching TV, scrolling on your phone, or working in bed. Associating bed with wakeful activities can make sleep more difficult.

• Get morning sunlight. Exposure to daylight first thing in the morning helps regulate your circadian rhythm.

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On the Circadian Rhythm:

Your genetics may predispose you to being a morning or evening person. Unfortunately, society often forces early wake-ups for work or school. This is especially problematic for teenagers and children, who naturally need more sleep. If possible, negotiate flexible hours to align with your body’s rhythm. If not, maintain a consistent wake-up time.

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On Night Shift Workers:

Unfortunately, night shift work is harmful to health. Disrupting your circadian rhythm increases the risk of diabetes, cardiovascular disease, obesity, cancer, accidents, and mental health issues. Hormonal imbalances (leptin and ghrelin) lead to cravings for high-calorie, processed foods. Limited access to healthy food at night worsens these effects. While there are strategies to minimise the impact, the best advice from experts is to transition to a daytime job as soon as possible or request a schedule change.

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Common Questions:

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I can drink coffee before bed and still sleep fine. So why avoid it?

Everyone has different caffeine tolerances, but even if you fall asleep, caffeine disrupts deep and REM sleep, reducing its restorative benefits. So you still need to avoid it.

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I like a nightcap before bed – it helps me fall asleep. Is that okay?

Alcohol might make you drowsy, but it disrupts deep sleep and can cause breathing issues. You’re also more likely to wake up to use the bathroom. Avoid alcohol before bed.

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Can I ‘bank’ sleep by catching up on the weekend?

No. Sleep doesn't work that way. Consistency is key for quality rest.

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I wake up multiple times to pee. What can I do?

Avoid drinking fluids after dinner. This issue worsens with age, especially for men with enlarged prostates. Manage it as best as possible.

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I wake up in the night and can’t fall back asleep. What should I do?

Do not pick up your phone! The light suppresses melatonin, and stimulating content (social media, news, games) wakes your brain further. Avoid looking at the clock, as this can cause anxiety. Instead, take deep breaths and relax. If you're still awake after 20 minutes, get up and do a quiet activity like reading before trying again.

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Can I take supplements or medication to help me sleep?

Chamomile is the only supplement with any proven effect on sleep. Most others lack solid evidence.

Sleep medications can have effects similar to alcohol—knocking you out but reducing sleep quality. They should only be used for serious conditions and under medical supervision. Therapy and meditation are usually better options for treating insomnia. Consult your doctor before taking any sleep aids.

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What if my prescribed medication disrupts my sleep?

Talk to your doctor about adjusting the timing of your medication to minimise sleep disruption.

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How do I reduce Stress Before Bed?

If your mind is racing, jot down your thoughts on paper and deal with them in the morning.

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On morning Routines:

There are many 'ideal' wake-up routines online. But it's best to experiment and find what works for you and your lifestyle, but allow a few days for adjustment when trying a new routine.

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One of the most famous routines is Dr. Andrew Huberman’s:

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• 6 AM: Wake up (without an alarm)

• Drink two glasses of water

• Yoga Nidra (a form of meditation)

• Daylight exposure

• Cold exposure (e.g., cold shower)

• Workout

• Coffee (he sometimes drinks caffeine before a workout, too)

• Work

• 1 PM: First meal of the day

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"when I wake up I have two choices, pick up my journal or pick up my phone. If I pick up my journal I become a creator, if I pick up my phone I become a consumer"

Dr.Andrew Huberman

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My routine varies depending on the day, but I generally try to stick to this:

• 5 AM: Wake up

• Journal, blog, read, study, or do early work if necessary

• Coffee

• Workout 

• ​Shower (hot then cold)

• Water

• Breakfast

• Work

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The common factors above is using the morning productively for both the mind and body. But whatever routine you choose, the key is to get the 7-9 hours good quality consistent sleep, no distractions, non-negotiable. 

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“At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work — as a human being. What do I have to complain of, if I’m going to do what I was born for — the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”

Marcus Aurelius - Roman Emperor and Philosopher

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For further reading on sleep I highly recommend 'Why we sleep' by Dr. Matthew Walker or look up his tips online. ​

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Now get to bed!

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