The Only Sleep Protocol You'll Ever Need..(Superhuman Routine)

I'm feeling very generous today, so I'm gonna give you access to my in-depth sleep optimization protocol. This is usually something that I'm only giving access to my one-to-one clients, and it's the exact protocol that took me from getting or averaging around 3 hours worth of REM and deep sleep every single night to 5.5 hours plus every single night. every single night. I'll throw up some screenshots here of that as well, as well as helped multiple clients get fantastic sleep. I'm actually here with my client as well, Anton, sleeping like a baby after implementing this protocol. So this is everything that I know about optimizing your sleep. And this is exact protocol that I'm sending to all my clients. So this is also an insight into something that usually only my clients get access to. So So make sure to watch it. You're not gonna regret it. And I hope you'll enjoy it. All right, we've made it through mindset, systems, nutrition, habits, training. And I know you've all been waiting for this— sleep optimization. Sleep. Is surprise, surprise, one of the biggest foundations of our health. It's where our hormones peak. It's where your brain detoxes and where your body rebuilds. But modern life, artificial light, stress, poor habits has completely sabotaged our natural sleep cycles. So restoring sleep and getting really good quality sleep is one of the most and biggest leverage tasks that we can Or that we have on a day-to-day basis. My life completely changed when I started prioritizing my sleep more and actually started properly manage, manage it and measure it and do everything in my power to optimize it. And all those lessons have kind of led me through to summarizing this protocol for you guys. So I think I have some good screenshots from, from this in, in another Little sleep guide that I made where it's like my 6-month average back in, in the days, back in the beginning of or end '23, start '24 was like, I think I was averaging maybe 3 hours-ish of restorative, restorative sleep per night, then went up for the last months of 2024 is when this was tracked. So a year ago leading up to New Year's, I had like 5 hours 30 minutes or something REM and deep every single night and around a 50 to 60% restorative sleep throughout that whole period. And that does wonders for you, for your health, for your energy levels, for your productivity, for literally every single area of your life is going to be so much better if you're sleeping good, if you're getting good quality sleep, because that's, that's one of the most important rules or things that we have to set clear here. It's not about the amount of hours; it's about the quality. We always want to optimize for quality rather than quantity because just telling me you're sleeping eight or nine hours doesn't mean shit if that sleep is terrible quality. I'd rather see someone sleep seven hours but have a very good restorative percentage. That's the most important thing. So somewhere between fifty and sixty percent worth of restorative sleep per night is our aim, and that's where we ideally want to be. consistently. If we can get that, our lives are gonna be, I don't know, probably close to 10 times better and more enjoyable. And you're gonna have— everything is just gonna be better, trust me. Okay, so first of all, this, this protocol is once again, it's designed to reset circadian rhythm, calm your nervous system, and maximize deep and restorative sleep, maximize the quality. That's the most important thing. One thing about sleep that we have to understand is that morning is where we start. So you probably heard this already, but your yeah, the first the first variable that is going to improve your your sleep already starts in the morning. So good sleep starts when you wake up. Morning light exposure. Go outside for I don't know the more the better, right? We talk light diet. If you listen to that episode already, so morning light, the more the better. Ideally, we're going out for a walk grounded, you know, 20-ish, 10 between 10 and 10 and 30 minutes, I think is is good. And we want to do it close to or within half an hour-ish of waking up. So natural light anchors circadian rhythm and sets melatonin release for the night. So that's what's going to tell your body to first of all stop. The natural production of melatonin that you've been having throughout the night. And it's also what's going to tell you and inform your body that, you know, in around 12 to 14 hours from now, I'm going to have to— or I'm going to start producing more melatonin again. Next thing, hydration in the morning is super, super important with minerals. You know, the plasma, we already know this. So drink water with salt and lemon, which is going to support our adrenal rhythm. And brain alertness, same thing there. We want that to fire up in the morning because that is also what's then gonna tell us when to also start taper down and trigger the melatonin production at night. So a bit of movement in the morning is super important as well. Walk, stretch, or train early. Physical activity during the day deepens sleep at night. We want that natural cortisol spike in the morning because that's also one of these extra layers that is also Gonna trigger when it starts to taper off and and the melatonin starts to being produced. This is why the worst scenario if we want a good sleep is wake up and have a super chill morning, do nothing, do nothing, go to work, have a very chill day, and then you have a hard physical activity late in the night. That's terrible because then you get that cortisol spike super super late once again. Then it's it's not gonna not gonna trigger your melatonin after you know or for a long time after, and your nervous system is going to be active. Your body is going to be active. You're going to be in a sympathetic nervous system state, which is no bueno. So if you have to work out after work, let's say you're working a nine to five, the best thing we can do is to still get some movement in the morning. So we Get that cortisol trigger in the morning, even though that's not a full proper workout. But going on a walk, doing I don't know 100 push-ups, doing some light physical activity is super super important to do early in the day. Daytime rules. So how you live your day obviously is also going to determine how you sleep at night. Limit caffeine, super important. No caffeine after 2 p.m. Ideally earlier. 12 PM is usually the rule that I set for myself. Obviously caffeine blocks adenosine, the molecule that drives sleep pressure. And obviously we already know this, hopefully, but caffeine has a half-life time of, I don't know if it's 6 or 8 hours or something like this, but it's going to be in your system for that long and then it's going to halve. And then it's going to half, half, half, half, half. So try to cut it out after lunch. Sunlight breaks. If you watched the light diet episode, you already know this. Ideally, 2 to 3 short exposures throughout the day will keep the circadian rhythm aligned, especially if you're working outside or working in an office. Get out in the morning, around lunch, and in the evening after work. That's the bare minimum. The more the better always because light is information. But that's that. We want to be eating real food, of course, prioritize protein and minerals. We want to avoid heavy processed meals that disrupt digestion and nighttime recovery a bit. No shit. Stress management. We want to have micro breaks with breathwork or walks to lower cortisol throughout the day, making it easier to unwind later. So constant resets throughout the day, doing breathwork between calls, going out in nature, grounding, all these things. So we're not constantly fired up, constantly in that sympathetic nervous system state. We always want to have those resets throughout the day. So the curve goes like this, up and down, up and down throughout the day, rather than just up, up, up, up, up. Because the bigger, I guess, the bigger or the further down we dig the hole, the harder it's going to be to climb up to surface level again. Right. We want to dig the hole, want to climb up, dig hole, climb up, dig hole, climb up ideally. So that's, that's that. And then evening rules prepare the nervous system for sleep. This is where most people go wrong. The last 2-3 hours before bed will set the stage, and I would argue that this is the mo— these are the most important hours. So digital sunset, no bright screens or overwhelmed LEDs after sunset, switch to red or amber lighting. So there's a lot of good like household products for this. We can, we can implement things as Philips Hue. I know IKEA has their own as well where you can have it set to a timer to tint the lighting from this light bluish LED light to more red and warm light, which is going to do massive things for your circadian rhythm and circadian alignment as well. Taking this a step further is to have no— or all the lights you have in your house should be below hip level, I guess. So don't have any bright lamps in the Ceiling. If you want to have— if you want to light up your place, it should be with lights that comes from underneath. Because once again, if we take this back to our— to back in the days, you know, light coming from here, or our eyes are almost split into 2 parts. We get information from up here which says that, you know, it basically tells your body that it's— that the sun is shining if you're getting light from here. But if we're getting light from underneath or the Like lower part of our eyes, that tells us, you know, it could be a fire that we're lighting up to, um, because we have to see something when it's pitch, pitch black outside, etc., etc. So we always want to get light from underneath, not above in the evening, ideally. Of course, ideally you would want it to be, um, like candles and, uh, fire, something like this. But yeah. Evening meal, we want it to be light, I guess, protein, carbs. Super, super heavy fats or late eating will impair deep sleep, although I think this is very like individual dependent because sometimes I can eat very, very late and I can still get very good sleep. So it also depends on a lot of other things and how good your digestive system is. If you can properly digest and you have a very like Fired up metabolism, I don't see it as a problem. Sometimes I can eat one hour-ish before before sleep, and I can have just as good sleep as I can have if I don't eat two to three hours before or three four hours even before sleep. So it's very individual, but obviously this the kind of principle stays the same. We should try to avoid food, you know, super super close to to bedtime. Although sometimes some materials in the body can actually be a beneficial thing. So having a little glass of of milk with some raw honey or something just before bed. A warm glass can actually, you know, it's going to give your body some, some building blocks, but not too much. It's not going to properly or like fire up your digestive system, but just give you some, some things to work with. That can actually be a good thing and can also improve your sleep quality. So I think this is very individual, but the general rule stays the same. We don't want to eat a crazy big meal right before bed. Right? Wind down ritual. So journal, read, stretch, or meditate. That's those things signals the nervous system to shift into parasympathetic mode, which is obviously super important. If we lay in the bed and we're activated, fired up, sympathetic state, we're gonna sleep like shit. Some nighttime rules for a deep recovery. So We obviously want to optimize our sleep environment. Darkness is number one. Blackout curtains, no LEDs, ideally as pitch-black room as possible. If we can't get the room pitch-black, I recommend getting a good linen or cotton eye mask. I've tried that, fantastic. If you can't get the room to be pitch-black, just even tiny amounts of light will suppress your melatonin. So super important, we want to have the room as cool Cool down as possible. So some ideal temperatures is between 17 to 19 degrees or 63 to 66 Fahrenheit. Grounding and EMF hygiene before bed. We want to keep electronics out of the bedroom. So what I always do is every time I'm going to sleep, I pull out all the sockets in the room. No phone on, no phone on charge or anything in the room. If you're going to charge your phone, it should be outside in another room as far from as possible. Ideally, you've already charged it so you don't have to do it. But I pull out every single socket, shut all the electricity out of my room. You know, if you were to have a Wi-Fi router or something like this, pull everything out. We want to have no EMFs around us because EMFs is the one thing that is going to completely block your brain's ability to enter deep restorative sleeps or stages. So super, super important. I shut off my Wi-Fi even though it's not in our bedroom. I still shut it off. Just anything that is going to emit something in my house I want to have off. Always put my phone on airplane mode as well. And you have to also, when you do this, you have to go into settings and you have to manually go into Bluetooth and Wi-Fi and make sure they are ticked off. Because sometimes even if you put airplane mode on, Wi-Fi and Bluetooth can still be, can still be on. Let me actually show you this. Let's see, let's make this one bigger like that. Okay, I'm putting on airplane mode. You see how Wi-Fi and Bluetooth are completely gray? They're completely turned off. And then I do this. I go into Bluetooth and I wait. Okay, I put on Bluetooth now and then I put it off like this. If it's like this, if it's a white bottom, it's not off, it's just that it's not activated. But if it looks like this, you're still gonna emit EMFs. So if it looks like that, I'll show you, we have to go into settings. You see the bottom is there, and then we do— where is it— Bluetooth. Here you see it's still on, so we have to tick that off like that. Now everything is grayed out, so that's how it should be looking. And if you do that correctly and you have your phone look like that, it's not going to emit any EMFs whatsoever. So when you're doing that, you can have your phone by your side And it's not going to disturb your sleep. Super, super important. So all electricity you can off, Wi-Fi off, phone airplane mode, turn off Bluetooth, turn off Wi-Fi, because those things are going to mess up your— mess up your, once again, your brain's ability to enter deep restorative sleeps. So that's that. One more thing you can do when you're laying in bed is— or actually, I think we have this here. No, some more night rules as well. We can obviously supplement. My favorite supplements for sleep is magnesium glycinate, glycine, and L-theanine. This stack is gonna relax your nervous system, it's gonna lower your core temperature and deepen sleep. It's also gonna smooth out stress and Quite the mind. So the best sleep supplement stack is this. Personally, I do magnesium glycinate and glycine almost every single day, and when I have L-theanine on hand, I do that as well. So that's also one thing we can do for for the sleep. Let's move on to this. So when it comes to sleep, we I like to split this up into three levels. So there's three levels you can you can take your sleep optimization to. Level one, and what I would want almost or every single one of you to do is this: We want to get some morning light, no caffeine after ideally lunch, no big meal two three two three hours out of of sleep, no EMFs when you're sleeping, airplane mode on phone. This is the like bare minimum. I would want to add to this as well. Let's say. Cut down on on light exposure, I guess, or limit limit blue light and LED exposure. That's the bare minimum level one stage. Level two, if we want to add things onto that, it's going to be grounding. So grounding before sleep is going to be adding on supplements to the stack as well. The one we just went over, it's going to get a good pair of blue light blockers. This is something that I recommend. Almost every single one of you, because this this is a band aid to the problem, but it's a very good band aid. Of course, if you're just having if you if you can't get all the fancy red lights, the the Philips Hue, all these things, and you're still like somewhat gonna be exposed to the blue light, or if you're in bed watching a series with your partner because that's the only time you have together in the evening, and you like. I would never want to just take those things away. Then blue light blockers is a very good band-aid to the problem and something that I recommend everyone to get. And as soon as the sun has set, you should put your blue light blocking glasses on. Then you like are allowed to expose yourself to the blue light. Of course, the rules still apply. It's not going to cut out every single ounce of light there is, but it's going to cut out most of it or the majority. Majority of it. So if you're watching, watching a show or something at night, which I'm doing with with my girlfriend sometimes, always having the blue light blockers. Like I have them on every single day, to be honest. So highly, highly recommend. But something we can add on to the sleep as well is when we're laying in bed, we can shuffle a brain waves or a deep sleep playlist. So I'm going to put a link to this under the video, but it's basically a A video or a playlist on Spotify that you can— this is what I do, okay? I go in, I shuffle the playlist, then I put it to sleep timer, 45 minutes, and then I put my phone on airplane mode and shut everything off once again. Then I can have my phone on the side of my bed. It's gonna play this music or brainwaves in the background, the theta waves that are gonna trigger, manually trigger you to enter into a deeper restorative sleep quicker. And it's not going to emit any EMFs because I've shut out— I've turned on airplane mode, I've turned off Wi-Fi and Bluetooth. So it's just there, it's going to improve my sleep. So brainwaves is also the next level. One more thing we can do is NSDR, which stands for non-sleep deep rest. I'll put a tutorial to that as well in the— or under the video. But that is basically a breathwork routine slash meditation that you can do Let's say you're going— I'm always doing this if I'm going straight from work to bed. So sometimes if I'm ever taking calls with a client that is, I know, in the US or Australia or somewhere, and due to time zones I have to be up late, I'm always doing NSDR because being on calls, talking is going to activate my nervous system. I'm going to be in a fight or flight mode, which means that I— it's very important for me then to manually flip the switch into a parasympathetic state. So doing a non-sleep deep rest or a relaxing breathwork is going to literally manually flip that switch for you. So always if I'm— or if I have a late workout, a football game or something, or soccer game in the evening, always NSDR to make sure that I flip the switch between sympathetic and parasympathetic nervous system state. That's level 2. Level 3, the max level, is to add on some red light therapy to this as well, and even sauna sometimes. Why? Because When we're falling asleep, what's happening in our body is that we're lowering our core body temperature. And if you're— if you've been in a sauna, you've heated up your core body temperature. When you get out of the sauna, your body actively starts to work to bring it down. So sauna is also fantastic to do before if you— if you're able to, and then go for just a grounded walk in nature. That's also key. Going outside, lowering, lowering stress, offloading a lot of that. Positive charge, positive buildup. So this is like the level 1, the level 2, the level 3 optimization protocol. This is what I ideally would want everyone to do. Number 2, add-ons, you know, I guess blue light blockers I recommend here as well. But yeah, and then we have level 3, which is the like the top tier: red light, sauna, grounded walk. Just to get a bit of an overview. I would argue, if we just talk from my own perspective, the most leveraged tasks when it comes to the sleep, if I can summarize, this is morning light, no EMFs, and airplane mode on the phone. Those 2. Brainwaves on in the background, supplements, and blue light blockers. That's like the The the ideal stack grounding, I guess as well. Let's say grounding on that as well. If I have those five or six or however many that was, I'm having the best sleep of my life every single day. It doesn't matter how the day has been looking, how stressed this and that. If I can tick those those boxes off, I'm sleeping like a baby. So that's also kind of yeah, that's just my my personal summary of it. Once again, a bit of a closing message: sleep isn't passive; it's an active biological reset that requires the right conditions and the right environment. But when you align with it, you control your environment, you manage your stress, and you use the right protocol for it, you unlock the kind of deep restorative sleep that drives hormones, recovery, and vitality. So all these things I want you to follow as closely as, as possible. You're going to see a massive improvement in energy, mood, performance, physique, everything, weight loss, whatever it is. Every single area of your life is going to benefit massively from dialing in your sleep. So this was a bit of a longer one, but sleep once again is one of the most important pillars when it comes to our health. It's one of the most leveraged things we can, we can control as well. And making sure that we're getting good quality sleep every single night is gonna have a big impact on our results and our ability and speed, which in order, or in order for us, that it takes for for us to, to reach them and reach that. So sleep, high leverage tasks, or very high leveraged task, super important to dial in. Let's get you sleeping like a baby.