You don’t need a sleeping pill
If you ever want to get recuperative rest & stop feeling like you're stuck in a constant fog
You gotta start with these:
Sauna time:
Heat exposure boosts melatonin, your sleep hormone
It's a POWERFUL relaxant that'll have you float into a deep slumber in the evening
Start with 10 minutes & progress to 20 minutes 2-3x/week
Nasal breathing:
Breathing from your mouth means you take more shallow breaths = less Oxygen to your brain
You'll feel more stressed & struggle to rejuvenate yourself every night
Breathe from your nose & tape your mouth before bed
Morning sunlight:
The sun calibrates your sleep wake cycle
Problem is, you've been scared sh*tless into spending time in it
The less sun you get, the harder it is for you to get some shut-eye at night
Any exposure is good but the golden hours are in the morning (sunrise - 10AM) or at sunset
GO SLOW so you don't burn
Blue-Light Blockers:
You're polluted by blue-light everywhere you go
What might seem like a harmless source of illumination in the evening is a disaster for your brain
Modern screens and lights trick you into thinking you're being exposed to an artificial sun
It's a kill switch to your melatonin production
Protect yourself with blue-light blockers, I use day ones (yellow tinted lens) and switch to the night ones. (orange red tintes lens) after sunset)
Exercise and Move:
Humans evolved to move more than rest
Today, we do the opposite
That's why mental health and insomnia have become so common
If you're not tiring yourself physically, then its no wonder you struggle to get a good night's sleep
Get more active
Walk, lift, swim, run. Whatever floats your boat, just do it
Use Supplements:
What if there was a way to get better sleep without using drugs with nasty side effects?
Supplements are just that
They help your body perform the way it should
Like software optimizing hardware
From herbs to vitamins to minerals, every tool has its pros and cons
Here are some of the best sleep supplements you should try:
Taurine
Inositol
Valerian root
Phosphatidylserine
Magnesium Glycinate
Drop the processed foods & stop skipping breakfast:
Your brain likes stability
Eating a bunch of junk that spikes your blood sugar will trigger the release of cortisol (stress hormone)
So you end up sleeping like sh*t
When you skip breakfast, your blood sugar drops and activates your stress response
Eat more meat, seafoods, veggies & fruits
Keep it simple
Fuel yourself right and watch how your ability to recuperate soars
Sleeping pills are destructive
You get hooked on them and never feel as rested as you should
Using these fundamentals I just mentioned will put you well on your way to catching those sweet Zs once again

I’m confident I can take any busy professional who’s sleeping horribly & help them get the best rest in the next 12 weeks
If you:
- want a customized solution
- without taking a sleeping pill
- my 1 on 1 help
DM me “SNOOZE”