Body transformation course: Day 4 – Sleep

Welcome to day 4 of the 5-day body transformation course. So far we’ve covered mindset, what to eat, and how to train. Now we’re talking about sleep. 

Today, a lack of sleep is worn as a badge of honor. 

  • I pulled an all-nighter to get work done
  • I only slept an hour but I feel great!
  • I was out all night with so and so living it up.
  • There’s plenty of time to sleep when I’m dead.
  • Sleep is for the weak, I’m fine on just a few hours.
  • I’m just too busy to get the normal 8 hours.
  • I’ve got kids, I’ve got to do this first, I have to do that now.

We’re also encouraged to do things that take away from sleep like hustle and grind.

A lack of sleep will make you fat, stupid, weak, sick, and moody

In a study involving 9,000 people between 1982 and 1984 (NHANES I), researchers found that people who averaged six hours of sleep per night were 27% more likely to be overweight than their seven-to-nine hour counterparts; and those averaging five hours of sleep per night were 73% more likely to be overweight.

Most of us feel like we can operate just fine with a few hours of sleep each night. But studies show that a mere 2% of people can actually function normally when averaging less than seven hours of sleep each day.

You probably take sleeping for granted right now, considering it a luxury as opposed to a necessity.

  • Are you typically drowsy during a good portion of the day, especially in the morning?
  • Are you falling asleep at night in a couple of minutes?
  • Are your energy levels fluctuating throughout the day?
  • Is your mood doing the same?

Sleep restores everything in our bodies: Our immune, nervous, skeletal, hormonal, and muscular systems. We “rest and digest”.

Sleep helps regulate our metabolism: Including blood sugar and insulin levels. Eventually, chronically inadequate sleep can actually make us gain fat and develop diabetes.

Sleep helps us make and recall memories: We think, learn, and make decisions better when well-rested.

More sleep means better habit consistency: More motivation, more energy, and more willpower. Many folks find that late-night is the perfect time for a snack. And at 11 p.m., almost nobody is eating steamed broccoli. Go to bed, and that temptation is removed. Plus, being well-rested usually means fewer food cravings and smarter choices the next day.


Unfortunately, we can’t control how much sleep we get. Sometimes you’re going to have a tough time falling asleep or staying asleep. But you can control how you prepare for bed and that can increase the likelihood you get quality sleep.

A few of my favorite tips:

  • Turn your phone on airplane mode and avoid electronics or screens 30-60 minutes before bed.
  • Create a sleep cave by blocking any light that can get into your room. Blackout windows, light from clocks, or any other electronics.
  • Set your room temperature to 68 degrees.
  • Supplement with melatonin 30 minutes before bed
  • Do a brain dump of thoughts, ideas, and things on your mind 30 minutes before bed.

To get your sleep game strong I’ve put together an infographic for you.

Download: Hacking Your Sleep And Building A Sleep Routine


An often overlooked secret to success in stress management. Tomorrow, we’ll be talking about what stress is, how to cope with stress, and why you actually want and need a little bit in your life. 



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