During 2014/2015 I was averaging around 3 to 5 hour sleep a night and you may be to. I think that was the worst period of my life physically and sexually.
Don’t be a fool SLEEP IS KING don’t learn the hard way like I did
I now sleep around 6 to 9 hours a night and this lifestyle change has dramatically sky rocketed my testosterone and libido levels also lets not forget my overall health.
Who is telling you to sleep less than 8 hours a night?
Why should you fall into societies dogma?
If you dig deep and look at the statistics of the health of an average male in success driven countries you wont be surprised to see a trail of poor health, high disease percentages, non existent or poor sex lives, high divorce rates and this list can go on and on.
So if you feel bad for getting 8 hours of sleep a night you need to give yourself an uppercut!
Before I eventually changed my job and lifestyle I observed everything and everyone around me while I was working during that period. Most of my colleagues or people in the same field as me working long hours had poor health and a majority of them were balding early or obese.
No one gives a shit if you only sleep 5 hours a night and your partners I guarantee aren’t that impressed as well.
A recent study by the National Heart, Lung, and Blood Institute found testosterone levels dropped significantly in men who don’t get enough sleep—equivalent to aging 10-15 years. The study analyzed 10 healthy, lean guys, averaging around 24 years old. When deprived of sleep, their testosterone levels dropped by a whopping 10-15%
Like the study says lack of sleep on a regular basis can age you up to 10-15 years. If you find it hard to increase your sleep just think about all the over worked rich men that are bald, frail and fat that drive around in shiny cars. Being well overweight , balding and frail are all symptoms of having low testosterone levels!
I am going to set you a challenge or should I say you should challenge yourself to at least follow most of these tips within 3 months.
“Okay lets get straight to the point”.
Cut down on the caffeine
I am a coffee drinker but I eventually convinced myself to drink no more than 2 cups day. And I drink the last cup no later than 3pm this is because the half-life of caffeine in healthy adults is 5.7 hours according to studies. This gives enough time for the caffeine to get out of my system allowing for a better quality sleep. If you are an insomniac I wouldn’t consume any caffeine.
Try these Herbs
Herbs can be a great way promote quality sleep and have been used as a natural healing remedy for thousands of years. Also In tea form they make a great substitute for coffee. Also did you know 200 mg of caffeine can increase blood cortisol levels by 30% in one hour.
These herbs can help you relax and unwind :
- Passion flower
- Kava Kava
To learn more about these herbs check out this post (Top herbs to improve quality of sleep).
The ritual of the moon
Our brain understands rituals and uses them to change states. Most people have no rituals and they are living a chaotic lifestyle. The ritual of the moon light (taught by the great Swami Kriyananda) is powerful ritual that prepares us for sleep and a fresh start to the next day.
The ritual is to have a note book by your bed that you use every night before sleep to dump all your thoughts into. Then you need to create a “to do”’ list and a ”don’t forget” list. The goal is to prepare yourself for the next day with achievable goals and a clear mind (resetting for the next day). But you are holding yourself more accountable and clearing your conscious allowing for a better sleep.
We are creatures of habit and don’t switch modes easily. If you work long hours and find it hard to unwind instead of sitting on the couch smashing down a couple beers and watching t.v you should try meditating right before bed. We can actually slow our metabolism down buy meditating , this is a ancient remedy used by millions before us. It will also hep clear your mind and bring you back down to earth (being grounded).
Making love is a great way to end the day, I would suggest going to bed a little earlier and turn it into an event. Take your time and appreciate the sensations and connect with your partner. If done right it can help calm the mind and body. This will help boost healthy hormones such as serotonin “the happy hormone”. After all making love beats sitting in front of t.v right?
Ever heard of binaural beats? They are tracks that create a frequency that helps en-train our brains to slow down and can actually influence our sleeping patterns.
‘’Technology huh’’ and yes these beats have been proven to work by endless studies. No hocus pocus stuff going on here. Try these tracts to get you started (link).
Hack your environment
No electronic light in your room : Your room should be a place for sleeping and making love. Electronics emit blue light, which can trick the body’s production of melatonin into slowing down. Light is associated with wakefulness. When there’s light, your body doesn’t produce as much melatonin, a hormone that promotes sleep, making it more difficult to fall asleep.
Silence is a must: In truth it’s not so much sound itself that prevents sleep, it’s the inconsistency of sound or silence that can be disruptive. It takes time to go through the cycles of sleep so if you are awaken during your sleep you reset your sleep cycles again.
Keep Cool: As you go to sleep your body temperature begins to drop as it prepares itself for slumber. Keeping your room a cool temperature (between 60-67 degrees) can help aid the process of cooling your body. Even better sleep nude. Have trouble being nude? check this post out (benefits of sleeping in the nude).
Sleep is as important as our waking hours. It is when we our conscious mind takes a rest and we heal the body. In Chinese medicine sleep is when our Hun (ethereal soul) travel and connects with the life around us. There are endless studies proving sleep is vital for testosterone production so don’t deny the truth. Sleep can be used as a health and spiritual accelerator in our lives that is if you let your EGO take a break and allow yourself to get enough sleep.