Sleep Sensei Says: Part 1

The "Why" and "How" of Sleep For Everyday People

Hey there, fellow sleep-deprived humans! Have you ever proudly boasted about your ability to function on just a few hours of sleep a night, like some kind of superhuman?

Yeah, that was me, too. But let me tell you, my life and body were shooketh when I decided to prioritize sleep about 7 months ago.

I used to live by Arnold Schwarzenegger's infamous quote, "Sleep Faster," putting all my energy into maximizing my waking hours instead of prioritizing sleep quality. But after going through a major life change (my wife cancelling me and me messing up everything I had built for 10 years), I realized that sleep wasn't just something I had to do, it was something I needed to value and prioritize.

It took me two years to finally take action and make changes, but the results were worth it.

Prioritizing sleep has not only improved my anxiety, depression, and overall mood, but people around me have even remarked that I look healthier. And the best part? It wasn't just me who realized the importance of sleep. Experts who have dedicated their entire careers to studying sleep confirmed that prioritizing sleep is crucial for a happy and healthy life.

So, if you're wondering if it's worth it to put in the time, energy, and attention required to improve your sleep quality, the answer is a resounding "Hell Yes!" Trust me, I wish I had started sooner. And if you're still not convinced, let's take a look at the consequences of not getting enough quality sleep.

Sleep Sensei and leading sleep experts have indicated that a lack of quality sleep can have severe consequences on our cognitive function, emotional health, productivity, safety, and physical health.

Compromising Sleep Makes Us Stupid (impairs cognitive function)

• Sleep deprivation impairs cognitive function.

• Memory and concentration are reduced.

  

• Slower reaction times and impaired motor coordination.

• Impaired decision-making, problem-solving, and creativity.

• Increased forgetfulness and memory lapses.

• Decreased attention span and increased distractibility.

• Impaired judgment and reasoning abilities.

• Difficulty learning new skills or concepts.

• Impaired ability to regulate emotions and handle stress.

• Reduced productivity and academic/work performance.

Makes Us Depressed, Anxious and Crazy Hard to be Around (impairs emotional health)

• Increased feelings of irritability, anxiety, and depression
  

• Decreased overall well-being and reduced quality of life

  

• Increased risk of developing mental health disorders, such as depression and anxiety.

• Increased reliance on mood-altering substances, including prescription and non-prescription drugs

• Difficulty coping with stress and increased stress levels

• Increased production of stress hormones, which can lead to anxiety and depression

• Reduced ability to regulate emotions, leading to mood swings and emotional instability

• Increased risk of developing psychosis or other serious mental health conditions

• Negative impact on relationships and social interactions due to irritability and emotional instability

• Reduced ability to enjoy life and engage in activities due to depression and anxiety.

Makes Us Lazy and Lame (impairs productivity and performance)

• Decreased ability to focus and concentrate, leading to reduced productivity

• Increased risk of absenteeism and decreased job satisfaction due to fatigue

  

• Impaired motor skills can make it difficult to perform physical tasks and respond quickly to stimuli

• Increased risk of errors, particularly in tasks that require attention to detail

• Reduced energy and motivation due to chronic fatigue

• Lack of sufficient sleep can lead to decreased motivation and reduced performance

• Impaired cognitive functioning can make it harder to think clearly and complete tasks efficiently

• Sleep deprivation can lower job performance and hinder career advancement

• Reduced ability to learn and acquire new skills due to impaired cognitive functioning

• Chronic sleep deprivation can lead to long-term effects on productivity and overall work performance.

Makes Us Fat and Sickly (increased health problems)

• Poor sleep habits can lead to weight gain and increased risk of health problems.

• Lack of sleep can cause unwanted weight gain and negative health outcomes.

  

• Neglecting to prioritize sleep can lead to health problems and weight gain.

• Insufficient sleep can lead to weight gain and negative impacts on overall health.

• Disregarding the importance of sleep can lead to weight gain and increased risk of illness.

• Not making sleep a priority can result in weight gain and negative health outcomes.

• Sleep deprivation can cause weight gain and health problems.

• Poor sleep habits can contribute to weight gain and health complications.

• Inadequate sleep can increase the risk of weight gain and health issues.

• Ignoring the importance of sleep can lead to negative consequences on weight and overall health

Gets Us Killed or Injured or Turns Us into Unintentional Killers (increased risk of accidents)

• Ignoring the importance of sleep can increase the risk of accidents and injuries, potentially leading to fatal consequences.

• Not getting enough sleep can impair cognitive function and reaction times, increasing the risk of accidents and injuries.

• Neglecting to prioritize sleep can lead to an increased risk of accidents and injuries,

  

  both at work and in personal life.

• Failing to get sufficient sleep can turn you into an unintentional killer, increasing the risk of accidents and fatalities.

• Lack of sleep can lead to impaired cognitive function and decreased reaction times, resulting in an increased risk of accidents and injuries.

• Disregarding the importance of sleep can increase the likelihood of conflict in personal relationships and workplace accidents.

• Sleep deprivation can make you more prone to accidents and injuries, including those caused by drowsy driving or workplace fatigue.

• Not making sleep a priority can lead to unintentional harm and accidents, posing a risk to both yourself and others.

• Neglecting to prioritize sleep can make you more prone to accidents and injuries, putting your life and the lives of others at risk.

• Failing to get sufficient sleep can lead to impaired cognitive function and reduced ability to cope with stress, increasing the risk of accidents and injuries.

Makes Us Boring and Predictable (diminishes creativity)

• Lack of consistent sleep can make you less creative and more predictable.

• Inconsistent sleep habits can lead to a decline in creativity and increased predictability.

• Sleep disruptions can cause a decrease in creativity and an increase in predictability.

• Poor sleep patterns can result in reduced creativity and an increase in predictable

  

  behavior.

• Sleep irregularities can lead to a lack of originality and increased predictability (Creativity suffers).

• Insufficient or inconsistent sleep can cause a decrease in creativity and an increase in routine behavior.

• Neglecting to prioritize consistent sleep patterns can result in reduced creativity and increased predictability.

• A lack of consistent sleep can make you less innovative and more predictable (Creativity declines).

• Not placing importance on regular sleep habits can lead to reduced creativity and increased predictability.

• Overlooking the significance of consistent sleep practices can lead to a decrease in creativity and an increase in predictable behavior.

Makes Aging Harder Than it Needs to Be

• Increases the risk of age-related illnesses

• Slows down cognitive functions

• Contributes to the development of wrinkles, fine lines, and age spots

  

• Decreases the production of growth hormones

• Reduces the body's ability to repair and regenerate cells

• Raises cortisol levels, a stress hormone that accelerates aging

• Impairs immune system function

• Disrupts the body's natural circadian rhythm

• Increases the risk of accidents and injuries

• Causes fatigue and decreased energy levels

Let's be honest, we all know that not getting enough sleep does us no good. And yet, so many of us continue to compromise our sleep. Why do we do this? Why do we convince ourselves that we'll be just fine without prioritizing sleep?

I'm curious, reader - do you fall into one (or more) of these categories? Don't worry, you're not alone. But it's time to face the facts and make a change. Let's dive deeper into why we prioritize everything else over sleep, and how we can start to shift our mindset.

Which One is You?

1. Ignoring the importance of sleep and thus taking no new actions

2. Failing to prioritize sleep because you’re “special.”

3. Neglecting your body's natural need for rest

4. Underestimating the value of sleep

5. Refusing to allow (create) adequate time for sleep

6. Consistently sacrificing sleep for overthinking

7. Pretending your immune to the consequences of sleep deprivation

8. Overlooking your need for the benefits of quality sleep

9. Forsaking sleep for TV, or other entertainment

10. Perpetually depriving oneself of sufficient sleep for work

11. Refusing to do the work necessary to prioritize sleep

If you, like me, depend on creative productivity (sans emotional drag) to put something new and positive into the world, neglecting sleep is not an option.

Or even if you just want to be more productive and more emotionally stable with what you are already doing lack of sleep is pushing directly against you.

My (Alchemy of the Phoenix) life transformation began in 2020, but my sleep revolution started just 7 months ago. In the past 7 months I discovered that simply proclaiming, begging, or complaining about my lack of sleep didn't work.

Proclaiming “I shall sleep better and more starting now!” or begging “I wish I could get more sleep.” or complaining “I need to get more sleep but I just have so much to do.” didn’t work for me and it won’t work for you.

These tactics don't work for much of anything, as it turns out.

Instead, I learned to prioritize sleep and view it as a skill that can be improved. Sleep is a skill that, when learned and mastered, can significantly improve quality of life.

To improve my sleep, I researched and learned from some of the top sleep experts and overall genius geeks in the world. Instead of viewing sleep as a luxury, I changed my mindset to view my lack of sleep as a war to win.

This need for a new weapon and training led to the birth of The Sleep Sensei. The teachings and guidance of The Sleep Sensei are based on recent research and time-tested facts reinforced by top experts in the field. I extracted and synthesized their knowledge into easy-to-follow chunks that anyone can use to improve their sleep.

Prioritize sleep and respect it as a skill to improve.

Sleep Sensei Rules of Wisdom

1. Establish your Consistent Bedtime Ritual

   

2. Create your Sleep Sanctuary

3. Measure to manage

4. Establish your Wake-up Ritual

5. Does and Don’t during the Day

6. Get In-Lightened

7. Code of Consumption

8. GH Fasting

9. When Insomnia Strikes

To begin with, hoping for improved sleep without adopting new habits and skills is akin to expecting strength gains without working out.

While some may naturally excel at achieving quality sleep, others may find it challenging to attain. Making the choice to prioritize sleep entails a readiness to make consistent adjustments to your schedule and environment. Without change, progress remains elusive. I found that approaching sleep quality with the same mindset as my daily fitness and nutrition regimen led to significant improvements.

Establish a Consistent Bedtime Routine for Quality Sleep

Maintain a consistent sleep schedule: Go to bed at the same time every night, ideally within a 15-minute window, and wake up without the use of an alarm. This means scheduling bedtime so that your body can get up at least 7 hours of sleep (8 is even better.)

When first establishing a new sleep routine, it's okay to set an emergency alarm that goes off at least an hour after your intended 7 hours of sleep. This will give you enough time to prepare for your day in case your body decides to take advantage of the opportunity for some extra rest.

Wind down gradually: Set a nuanced notification or alarm to remind yourself to start winding down for bed and begin your bedtime routine, allowing your mind and body to prepare for sleep gradually.

Avoid stimulating activities: Avoid activities that can overstimulate your brain, such as using your phone or computer, watching TV, or engaging in intense physical exercise. Make this a rule not an afterthought.

Limit caffeine and alcohol: Avoid consuming caffeine and alcohol close to bedtime as they can interfere with your ability to fall asleep and stay asleep.

“But a nightcap before bed helps me fall asleep.” Sure it does, but it also is the reason you wake up after 3-4 hours of sleep and can’t return to slumberland.

Relaxing bedtime rituals: Engage in activities that promote relaxation, such as taking a warm bath or reading a book, to signal to your body that it's time to wind down for sleep.

*Intentional Sleep Alignment: This practice of Warrior Training combines deep breathing with intentional alignment of muscles, mind, and spirit (Light) to promote high-quality sleep. See my YouTube video on Intentional Sleep Alignment. Whether you follow my lead or go your own way, your mindfulness and meditation practice needn’t take more than 10 minutes but MUST be done every night, like brushing your teeth.

Stay consistent: Stick to your bedtime routine, even on weekends or days off, to reinforce good sleep habits and maintain a consistent sleep schedule.

Create Your Sleep Sanctuary

Your sleep space should be your sanctuary, designed to prioritize quality sleep. Making immediate changes to create a sleep-friendly environment is required to improve your sleep. Remember, if nothing changes, nothing changes.

Use your bed only for sleep and sex. Avoid working, watching TV, or using electronic devices in bed, as these activities can interfere with your body's natural sleep cues.

Train your body to associate your bed with sleep and relaxation. Use your bed only when you are feeling sleepy, and get out of bed if you are unable to fall asleep after 20-30 minutes.

Create a dark and cool room. Use blackout curtains to block out outside light and keep the temperature in your room between 60-67°F (15-20°C) to promote sleep.

Remove distractions and sources of stress. Keep electronics and work-related materials out of your sleep space, and use white noise to mask any disruptive sounds.

Use comfortable bedding and pillows. Choose bedding and pillows that are comfortable and supportive, and that suit your sleeping preferences.

Manage your covers. Have several layers of blankets that you can easily adjust to maintain a comfortable sleeping temperature throughout the night.

Are you ready to take your sleep to the next level? I've shared the first 2 Sleep Sensei Lessons, but trust me, the next 7 will blow your mind (and improve your sleep.)

Before I reveal them, though, I have some homework for you. Over the next 14 days, I want you to incorporate the first 2 lessons imperfectly (because let's be real, life happens) while still striving for consistency. Trust me, it'll be worth it then you’ll be ready for the next 7.

And as a special Sleep Sensei bonus, I'll be sharing a Neurologist and Sleep expert-approved list of Sleep Supplements, along with a pros vs cons rundown of the most widely prescribed sleep medications. Don't miss out on this insider information!