😴🌙 Optimize Your Sleep: A Science-Backed Nighttime Routine

Take a short quiz to determine your chronotype. Understanding your chronotype is the first step to better sleep.

“Chronotype is your body's natural inclination to get sleepy during certain times of the day.”

Based on your chronotype, decide on a bedtime. Write it down! 'I will go to bed at [Time] every night.'

Set a reminder 2 hours before bedtime to put on your blue light blocking glasses. Consistency is key!

Hop into a warm shower (104-108°F) about an hour before bed. This mimics the natural body temperature drop that signals sleep. Don't have time for a full shower? Even a warm foot bath can help!

“Taking a warm shower can mimic this exact poor body temperature drop which will make you feel sleepy”

Pamper your skin with a nighttime routine: face wash, weekly microdermabrasion (optional), hyaluronic acid serum, and deodorant. Let your skin repair and rejuvenate overnight. Track your progress!

“Wash off all the dirt all the sweat all the oil and any sunscreen your skin can have.”

Enjoy a light, high-protein snack (around 40g protein) to fuel muscle protein synthesis while you sleep. Think protein shake and jerky, Greek yogurt, or cottage cheese. Avoid heavy meals!

“The perfect in between is a low calorie diet that's high in protein”

Lower your body temperature by sleeping in fewer clothes. This signals to your body it's time to sleep. Consider breathable fabrics.

“This will lower your body's temperature which if you recall is exactly what you need to start getting tired”

Unwind by reading at least six pages of a book (paper or e-reader with blue light filter). Escape into a story and reduce stress before bed.

“42 percent of them reported back an improved quality of sleep.”

Write down 3-5 to-do items for tomorrow. This 'brain dump' reduces anxiety and helps you fall asleep faster. It's a simple way to organize your thoughts.

“Writing a to-do list exactly five minutes before going to bed can help you reduce anxiety and help you fall asleep faster.”

Create a sleep-friendly environment: set the room temperature between 65-68°F, ensure complete darkness, and consider aromatherapy (lavender is a great choice!).

“It is optimal for you to be in lower body temperature”

Improving sleep quality by just one hour can boost testosterone levels by up to 15% overnight! Track your sleep duration to see the benefits. Disclaimer: If you are experiencing persistent sleep issues, please consult a healthcare professional.

“Increasing quality sleep by just one hour can boost your testosterone by up to 15% overnight”