Lack of sleep and high stress can disrupt hormone regulation, leading to increased hunger, cortisol, and fat retention.

Below are evidence-based tips to improve sleep quality:

SLEEP HYGIENE ROUTINE

Blackout Your Bedroom

There was a study where just a quarter (think coin) of light that hit a participants skin decreased melatonin production (hormone that helps with sleep qualiy) in the body causing low quality sleep.

Use blackout curtains for the windows, black tape over any lights like fire alarm (just dont unscrew it LOL), towel underneath door if lights getting in from another room, etc.

Reserve Bedroom For ONLY Sleep

The brain associates environments with tasks. For example, when you go to the gym, what do you think of? Probably health, fitness, positivity, community (hopefully those things come to mind with APF LOL).

Same applies to your bedroom. If you do anything outside of sleep or relaxing in your bedroom, like work and you feel like it's hard for your mind to stop racing when trying to sleep, start here.

Set an Alarm To GO To Bed Versus Wake Up

This was monumental for me. Think about it, is it easier to go to bed at 9pm to wake up at 5am or hope you go to bed at 9pm and have to wake up at 5am with an alarm clock?

I think you know the answer...

Oh, and if you go to bed later on the weekends, that certainly doesnt help get you into the habit.

PROTIP- Best quality sleep happens between 10pm-2am, as shown in the research. Hint, go to bed at or before 10pm.

Caffeine Intake

Look I love caffeine, but I stop consuming at a certain time of time, for me it has to be 11am.

I can't tell you exactly when to stop or the right dosage because we all metabolize caffeine differently.

Just know caffeine does have a half like, like some medications. Meaning, once you consume it, it "reactivates" again in 4-6 hours essentaily.

Caffeine blocks adenosine, which helps the body get sleepy. I am going to go out on a limb and say you probly dont want that happeneing when trying to sleep lol.

Sugar & Food Intake Before Bed

Sugar stimulates the brain. This might be you or someone you know where they drink soda during the day. Yes, there may be caffeine but they are also craving it because the sugar stimulates the brain to stay awake.

A good rule of thumb is to stop consuming sugar 2-4 (go to the side of 4) hours before bed.

And by the way, eating late at night doesnt make someone fat. Its the total overall calorie intake for the day.

But what does cause weight gain is how the food disrupts quality sleep from heating the body causing hormones like cortisol, leptin and ghrelin to be imbalanced the next day.

Ghrelin & leptin are hunger and fullness hormones that cue the body. When out of balance, they basically "trick" you into thinking you are hungry, causing more calorie consumption.

Temperature

Studies show 60-69 degrees is a good range for sleeping. Temperature can disrupt sleep for many reasons we wont get into, just know it plays a big role and thats the recommendation saving you time reading a 2 hour research paper, you're welcome.

BONUS - Time management for High Performers

All the above suggestions are all based on science and what I personally follow to allow me to own a gym, manage a rockstar team, sell part-time for another company and have my afternoons to whatever I want (feeling energized while doing everything).

I am able to do this because I am a Nazi with my calendar. Every night I plan what I will be doing for the next day and when I will be doing it.

That allows me to adjust anything that can wait to make sure the important things get done and I dont get to 5pm seeing I have 100 more things to do, aka making my mind race when its time for bed, because I prepared in advance (and actually did the things).

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