Sleep, Exercise

 #47 11/21/2025


We are living in a war of attention. When I wake up in the morning I can be a consumer or a creator; if I reach for my phone, I'm a consumer. If I go to my journal I'm a creator. Andrew Huberman


Fit Tip: Get Better Sleep

Keep the same wake time and don't take naps. This will allow your body to have a strong enough sleep signal come bed time to fall asleep without much tossing and turning. I personally hate naps, but am not completely opposed to naps. However, the data I have seen suggests an effective nap is within the 20-30 minute range; shorter than I assume most nappers indulge in. 

Have a nightly routine that encourages good sleep. Go to bed around the same time. Sleep in a dark, cool room. Finish dinner several hours before bedtime and don't eat again after dinner. Your sleeping position does not matter that much, unless you snore. Then, you should avoid sleeping on your back and experiment with mouth taping. If it's really bad, or you have symptoms like headaches in the morning and daytime sleepiness, you should get a sleep study done. Absolutely do not drink alcohol anytime close to bedtime if you want a good night's rest. It may make you feel sleepy, but it ruins your sleep quality more than anything else. Cut off the caffeine around noon time so it can be out of your system come bed time. Sunlight in the morning and during the day is also beneficial to your sleep cycle. While we are talking about getting light in the eyes: avoid exposure to screens close to bedtime. This is sending an opposing signal when you are trying to wind down. 

Sleep supplements can be a little overrated. Melatonin only helps you fall asleep, and does not help you stay asleep or sleep better. Also, the dosage is usually way too strong. You only need about 1 mg or less. Magnesium glycinate can be helpful to take in the afternoon (or get from food) to aid with feeling naturally sleepier. Try tweaking your routine if you find yourself complaining about waking up a bunch to pee or never feeling energized. Drink most of your water in the morning and not as close to bedtime. 



November Challenge: Stop Snacking

Why do I hate on snacking you might ask. It is not simply the overindulgence that leads to excess calories and unhealthy body weight. It just isn't necessary. We don't need to fill every 2 hour window with some kind of consumption. Your body doesn't like it. You are asking it to break down food into nutrients for the body and manage sugar levels almost constantly, and that is work. This work of digestion takes away from other important things the body could be doing to repair and protect itself. Grazing here and there won't kill you, but be honest with yourself; most "snacks" you have are to satiate your boredom or your sweet tooth. Speaking of teeth... your teeth also enjoy the break from having food surrounding them. Every time you introduce food, or acidity to your teeth you are inviting all the little bacteria to munch away at them, building up plaque and leaving you more vulnerable to cavities. 

Eat real food, for real meals. Nothing after dinnertime. 


Win the weekend!


Brad


Durable Dad Training

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