Lesson 12.2 Sleep Week

Sleep is a skill


10-3-2-1-0 FORMULA

  • 10 hours before bed – No more caffeine.
  • 3 hours before bed – No more food or alcohol.
  • 2 hours before bed – No more work.
  • 1 hour before bed – No more screen time (turn off all phones, TV’s and computers).
  • 0 – The number of times you will hit the snooze button in the morning.

Fun Fact: Going 24 hours without sleep is similar to performing with a blood alcohol level of 0.10%

Habits to Improve Sleep

  • Consistency: Keep a relatively consistent bedtime and wake time, including weekends.
  • Light: Keep the bedroom extremely dark, to tell the body’s light-sensitive clock that it’s time to sleep.
  • Noise: Keep the bedroom extremely quiet or use a white noise generator (such as a fan).
  • Relaxation/routine: Develop a pre-bed routine that is relaxing and familiar. Television, work, computer use, movies and deep/stressful discussions late at night can disrupt sleep.
  • Temperature: Keep a slightly cool temperature in the room, between 66-72 F or 18-22 C.
  • Stimulants: Eliminate stimulants like caffeine/nicotine, especially later in the day.
  • Exercise: It’s not only good for a tight butt and big guns, it can help improve sleep.
  • Fullness: Eating a dinner that makes you overly full can disturb sleep.

Tips for falling asleep

  • Read a book before bedtime (unless you've been studying), not digital, but actual books. Digital screens even lights produce a blue light that stimulates the brain.
  • Fall asleep listing to audiobooks audible.com. It’s like someone reading me a bedtime story.
  • Block out as much light as possible with curtains or by wearing an eye mask.
  • Sleep in quiet areas or wear ear plugs. Sometimes an air conditioner or fan provides some nice white noise.
  • Power Nap - 20 Minutes - recharges battery
  • Z-12 Supplement for deep sleep
  • Melatonin Supplement
  • Calming Teas (Caffeine-free)
  • Epsom Salt Baths


Total Body

Romanian Deadlift (RDL)

Single Leg Deadlift
Bent Row

Reverse Lunge
Reverse-Grip Lat Pulldown

Seated Row
DB Reverse Fly

Leg Curl
Bicep Curl