5 EASY Changes For Better Sleep

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5 EASY Changes For Better Sleep

Most people, myself included, don’t get near the amount or quality of sleep required to function optimally and maximize health parameters. In fact, the CDC found that 1 in 3 adults don’t get enough sleep. . .

This may seem like no sweat, as caffeine and a nap or two always seem to “remedy” the sluggish feeling left with little sleep.

While I believe the amount of sleep required to be fully rested varies among individuals, it’s safe to assume most functioning adults need anywhere from 7-8 hours of uninterrupted sleep.

Keep in mind, when it comes to training, you’re only as good as what you can recover from.. Sleep is the key component of recovery. Otherwise, your training is probably doing more harm than good..

I recently read a post by Ben Greenfield, a prominent name in the health and wellness field, discussing the 10-3-2-1-0 method. . . Which goes like this:

10: The hours prior to rest in which you will NOT consume caffeine

3: The hours prior to sleep in which you will NOT eat or drink anything other than water

2: The hours prior to sleep in which you will NOT work

1: The hours prior to sleep in which you will NOT look at screens

0: The number of times you will hit the snooze button

I have implemented these in my own life, and have found massive increases in my sleep, as I was struggling with it for quite some time. For those familiar with the OuraRing, my sleep score has gone from frequent sub 70s, to consistent 80s or above, just from implementing these 5 rules. You don’t have to be perfect, I particularly struggle with not eating 3 hours prior to bed, as my inner bodybuilder screams, “More food before bed.”

I encourage you to give these 5 easy changes a try, as they take minimal effort and provide maximal benefit. 

Key Points

  • 10 Hours before sleep, no caffeine
  • 3 Hours before sleep, no liquids besides water
  • 2 hours before sleep, no work
  • 1 hour before sleep, no digital screens
alex chris martin

Hi, I'm Alex, the founder of PTC. Hope you found this video helpful. If you need a coach for your goals, let's talk!

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