TRANSCRIPT:

Good morning. I've had some sleep!

I've not slept probably for about a week now. And yeah, I actually got some sleep last night. So I'm very, very happy and I'm feeling madly energized. And I wanted to put this thought in your mind today about the quality of your sleep.

I read this on Twitter the other day and I can't remember who wrote it. So if anybody has any idea, I don't frickin know. The thing is, we put so much energy and emphasis on eating well and exercising well and drinking water. And the thing that we also probably need to put the most importance on is our sleep quality. We go out for lavish meals or we cook a good steak or we drink our three or four litres of water every day.

Sleep is one of the things that we just don't do that with. Imagine if we got fill it sit quality sleep every single night. Just imagine how amazing you would feel when you woke up in the morning like I do, right?

If that doesn't hit home with you think about this.

You've been on a long walk or a hike or you've been to the gym, and you're absolutely parched. Your body is screaming at you for water. You know, you've sweat, you've used your muscles and you're aching. And then all of a sudden, “Oh, you know what, I'm going to have a glass of water” and that glass of water is the best-tasting thing that you've had all day.

Why don't we do that with sleep?

Why aren’t I listening to my body and thinking, you know what? It's absolutely parched. It desperately needs something.

And that thing is nine times out of 10 it needs a good night's sleep or a nap.

That's the thing that I'm learning while I'm living in Spain and naps are good.

So that's my thought for you this morning.

Good sleep starts during the day. Not last thing at night.

Regulate your caffeine intake. I tend to do this and I haven't been lately. This is probably why I've not been sleeping well. I normally have two cups of coffee a day. I've already had one, which you can probably tell and I'll have another one while I'm going to co-working this morning. And then that'll be it. I will not have any caffeine after about one or two o'clock because, if not, is just going to keep me awake because caffeine I think has a half-life of like six, seven hours or something.

So that means that you still got half the amount of caffeine in your body six, seven hours after you've drunk it. No wonder we're not sleeping right.

Make sure that you drink water about an hour before you go to bed and then have a little toilet break. Because if not, you're going to wake up in the middle of the night which is what what we happening when I was doing 75 Hard.

Go to bed at a regular time. And it's so tempting to be like, quite fancy a couple of beers tonight to might just go out for one or two and then it spirals into an all-nighter.

That's when it starts getting into the habit of staying up late and getting up late or blah, blah, blah. So yeah, three things there for you.

Drink very little caffeine and then regulate it after about one two o'clock in the afternoon. Find out what works for you. As make sure you have a glass of water before bed but not too close about your wake up. Go to bed at a regular time and try and wake up at a regular time as well.

So those are my three things this morning to hopefully get your sleep pattern in order and I'm off to go co-working and kick some ass and take over the world get back in the arena as they say right?

Ciao!

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