We’re jumping right in.
You already know that a chronic lack of sleep is kryptonite for your health, hormones, and fat loss goals.
But here’s the good news: you don’t have to accept rubbish sleep as part of life. There’s a set of actionable steps you can take to turn it around, or at least improve the quality of your sleep, starting tonight.
I’ve got 7 simple and effective strategies to help you master the art of quality sleep. Nail these, and you’ll see a noticeable shift in your energy, sugar cravings, and overall well-being almost instantly.
Your 7 Strategies to Master Your Sleep
Cut the Caffeine After 3 PM
This one’s a no-brainer, but worth repeating. Caffeine is a sneaky stimulant that can keep your brain buzzing long after that afternoon americano. Keep it to a minimum past 3 PM, or better yet, switch to herbal teas after your morning brew.
Keep Alcohol to a Minimum at Night
A couple of beers or glasses of wine might feel like they help you relax, but here’s the other edge of that sword: alcohol plays havoc with your sleep rhythm. It sedates you at first, but as your body processes it, your sleep turns into a broken mess, you’ll miss out of the deep sleep you need to recover. Limit it to one small glass or wine or a bottle of beer, or better yet, skip it altogether and go for the non alcoholic version. Same taste without the calories, disrupted sleep or the hangover.
Set a Consistent Sleep Schedule
Your body thrives on routine mate. Go to bed and wake up at roughly the same time every day—even on weekends. If you’re fully rested, you won’t feel the need for a massive lie-in on a Saturday and Sunday. The best time of the day is first thing, you’re up, the world’s asleep and all the distractions of life are quiet, this is where you'll find peace, even if it’s just a moment. Consistency is key to resetting your body clock.
Time Your Workouts Right
Exercise is a sleep booster, but timing matters. Intense, adrenaline-pumping sessions too close to bedtime can leave you wired. If you play or have ever played a sport at a good level and have a night game you know the feeling. Schedule those eyeballs-out workouts for earlier in the day, and save gentle movement like yoga or stretching and walking for the evening.
Prioritise Relaxation
Let’s have it right—relaxation won’t magically happen in today’s beautiful chaos. You’ve got to make time for it. Try yoga, meditation, or a light walk. Read something that’s useful and holds your interest. Treat yourself to a hot bath with Epsom salts. Better yet, jump in the sauna or Jacuzzi at your gym. And here’s a thought: schedule a spa day once a month mate. Plan it around stressful periods so you’ve got something to look forward to. Self-care isn’t selfish; it’s necessary. Lads this means you too.
Ban Screens from the Bedroom
TVs, tablets, and phones are the silent killers of quality sleep. They’re designed to stimulate your brain, not help you wind down. Do yourself a favour—turn them off at least 60 minutes before bed, or better yet, keep them out of the bedroom altogether. Make your bedroom a place of peace and rest. Your brain deserves a break, and those hypnotic screens aren’t helping.
Master the Power Nap
Short naps can be a lifesaver, but keep them under 20 minutes. Want to level up? Try a coffee nap: drink an espresso, set a 20-minute timer, and close your eyes. By the time you wake up, the caffeine will have kicked in, leaving you refreshed and ready to conquer. Perfect before a big workout. Tough one this but if the opportunity ever comes round take it.
The Results You Can Expect
When you commit to improving your sleep, here’s what happens:
Your sugar cravings take a back seat.
Energy levels rise, and focus sharpens.
Your immune system gets a well-deserved boost.
Leptin and Ghrelin (your hunger hormones) fall back into balance.
Fat loss and muscle recovery become that little bit easier.
These small tweaks stack up over time, leading to massive improvements in your health and quality of life.
Sleep is NOT a luxury, or something you have to do at the end of the day—it’s a lifesaver and something to protect and take care of.
The Takeaway
Your sleep is the foundation of your health. Poor habits like late-night Netflix binges, caffeine overload, or irregular routines sabotage not just your energy but your ability to lose fat, build muscle, and think clearly.
By making small, deliberate changes—whether that’s turning off your phone before bed or swapping a beer for herbal tea—you’re stacking the odds in your favour.
Sleep better, feel better, and watch your results skyrocket.
It’s up to you to make it happen.
There's no quiz for Chapter 8: Part 3. I need you to take note of the 7 strategies though and get to grips with them.
Can you do that mate?
Action Task #8:
Pick 2-3 of these strategies, go for the ones you know you can do no fuss and put them into action tonight. Seriously, there’s no time like the present:
Limit caffeine after 3 PM.
Keep alcohol to a minimum.
Stick to a consistent sleep schedule.
Plan your workouts at the right time.
Schedule relaxation time.
Turn off your screens.
Try a 20-minute nap.
Be kind to yourself, mate. And GET SOME SLEEP.
Every day, make sure to get to get your task boxed off on your task sheet. You’ll find the link to the digital version using the Notion App at the top of each “Action Task” section (like the one above). If you missed downloading your task sheet in the intro section, no worries—click the link above to grab it. When you go to access the task sheet, just click request access and then i'll accept that my end by the end of the same day and boom, you're in.
Tomorrows Lesson
Next up, we’re diving into how a consistent exercise program not only ends sugar cravings but helps you add muscle, melt away fat and give you energy to power though the day.
Don’t miss it—it’s a big one., plus theres a chance for you to join us in our Evo:43: The Busy Parents Ultimate Guide To Training Programme.