The ultimate bedtime routine

Nearly 50 to 70 million Americans have chronic, or ongoing, sleep disorders. 

I used to be one of them and in this post, I’m going to share my bedtime

and morning routine that has been completely game changer. I now get 7 – 9 hours of

Quality sleep 90% of the time.

Here’s the routine:

- Go to bed by 10 pm

- Electronics off by 9 pm

- No food past 7 pm

- No liquids past 8 pm

- Don’t look at phone for first 30 minutes

- 20 pushups right when you wake up

- Go outside within 30 minutes of waking up and get some fresh air

 That’s it.

I also put phone far away from my bed so that I am forced to get up and turn off the alarm.

For this to work you need to be incredibly strict about your bedtime.

Overtime this gets easier as you feel well rested when you wake up early in the morning rather than tired and groggy.

I’d also recommend keeping the temperature of your room cold as research shows this can help facilitate quality sleep.

I’d also buy an eye mask or black out shades and recommend some mouth tape to force yourself to breathe through your nose.

You can even track your sleep via a wearable device if you’d like.

Setting up a solid routine and following these tips should solve your sleep issues.

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