2nd Edition of the Brain Battery Newsletter

Welcome to the 2nd Edition of the Brain Battery Recharge Newsletter!

You made a great decision click on this newsletter because I sure have an excellent read for you.

This issue will be all about discussing the importance of getting sustainable and restful sleep.

Just like physical health, mental health, and nutrition, sleep is a crucial component of overall well-being. Unfortunately, many of us do not prioritize sleep and often sacrifice it for other activities, such as work or socializing. This is a big problem for nearly every aspect of our health.

Poor sleep, or even lack of sleep can affect every aspect of our lives including how we feel, think, and behave on a daily basis.

This leads to a whole host of problems:

• Irritability

• Mood swings

• Difficulty concentrating

• Memory problems

• Reduced productivity

• Increased stress levels

• Increased risk for cardiovascular disease

• Decreased immune function

• And much more!

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This is why I want to stress the importance of taking care of our sleep and the benefits it can have on our overall well-being.

Sleep is when the body repairs itself. Many people have a misconception that "sleep is for the weak" or "I'll rest when I'm dead".

These notions couldn't be anymore counter productive.

When we sleep, our brain and body repair and become stronger. Sleep is what sets us up for success in our waking hours.

I want to repeat that because it is a quote that many of us should take to heart:

Sleep is what sets us up for success in our waking hours.

Whether it be wanting to get deep work done, working out, or even just going through the daily motions at work- without good sleep all of these can and will be a struggle.

However, fear not.

I have crafted an easy to use "Five Step Action Plan" to getting good sleep.

Other creators would turn this into an "e-book" and charge $9.99 for it.

However, since I love the Brain Battery Tribe...

Here it is completely free of charge:

Step 1: Set Specific Goals

This is the first step because it's incredibly important to determine why you want to sleep better. Do you want to be a better person? Become more productive? Repair your body so you can crush the gym every day?

Figuring out your why is what's going to set you up for success. The why is the reason you stick to it. The why is the reason you keep going.

Step 2: Create a Bedtime Routine

Having a regular routine is incredibly important since this is how we tell our body and brain it's time to shut off.

Ever wonder why you're tossing and turning in your bed for nearly an hour?

It's because you haven't sent the proper signals to your body that it is time for you to go to bed.

How can you expect to go from incredibly mentally stimulated by your phone, tv, and lights to being fully asleep within a few minutes?

Here's an example of a solid nighttime routine:

• Dimming the lights in your bedroom

• Turning off electronic devices at least 30 minutes before bedtime

• Engaging in relaxing activities, such as reading or taking a bath

• Going to bed and waking up at the same time every day, even on weekends

Step 3: Create a Sleep-Friendly Environment

A lot of times I speak to people about sleep, they think they're doing everything right. Then I hear about how they "fall aslep"... my god.

"I leave the TV on when I sleep!"

"I have to have a light on in my room!"

"I always need to eat something before bed!"

These little "quirks" are destroying your sleep. You need to craft a sleep-friendly Environment!

Here are a *few* things you can do to create the most restful environment possible:

• Investing in a comfortable mattress and pillows

• Using blackout curtains or an eye mask to block out light

• Turn your damn TV and lights off

• Keeping your bedroom at a cool temperature

• Using white noise or earplugs to block out noise

Step 4: Identify & Avoid Sleep Disruptors

Sleep disruptors play a tremendous factor in whether or not you get good sleep.

The real kicker?

Most of these Sleep Disruptors are done hours before you're actually going to sleep.

• Avoiding caffeine, nicotine, and alcohol at least 3 hours before bed time

• Better yet- just stop nicotine and alcohol all together, they're horrible for you- but that's a whole nother can of worms for a whole nother newsletter.

• Avoiding large meals at least 3 hours before bedtime

• Avoiding stimulating activities before bedtime, such as intense exercise or work

• Avoiding napping during the day, especially in the afternoon

Step 5: Seek Support

To some seeking support might seem a bit extreme, but issues with sleep can truly put a damper on your quality of life.

If you're having trouble sleeping, don't be afraid to seek support from close friends, family members, or even a healthcare professional.

They can help you identify the root causes of your sleep problems and provide guidance and encouragement as you work towards your goals of getting better sleep so you can be the best version of you.

Remember, getting healthy and restful sleep is a crucial component of overall well-being. By taking care of our sleep and making the conscious decision to improve it, we can improve our physical and mental health, increase our productivity, and reduce our stress levels.

We are in this together. Do not allow minor setbacks to deter you from your final mission. Poor sleep may occur while you're on your mission to better it, but it is how you handle those poor sleep cycles and bounce back that will truly set you up for success. 

If you made it this far, thank you for reading through and being apart of the ever-growing Brain Battery tribe.

To learn more, feel free to reply to this email and I'll get your message! Since you are a Brain Battery Tribe early subscriber- I'm giving you a free consultation with me ($99 value) before ever having to pay me a cent.

Let's absolutely crush it tribe!