How To Optimize Sleep And Boost Your Performance & Results

Today, I want to do something different and offer your course business help in a way I never have before:

By helping you get better quality sleep.

I get it if this sounds silly to you. Maybe I once thought the same. 

But since I noticed that without at least 8 hours of high-quality sleep, my performance & satisfaction levels go way down…

I have given sleep optimization a high priority in my life.

And doing this not only helped improve my overall quality of life…

But also had an outstandingly good effect on my business and bottom line.

I owe a lot of that success to sleep optimization expert Kyle Lasota. Kyle has a killer YouTube channel and recently did a sleep optimization workshop for our Next Level Coaching members. 

Kyle is a videographer marketer, biohacker, lifestyle enthusiast, and just a guy who wanted to feel better and have more energy. So, he spent $150k+ on his health chasing that goal.

All that led to Kyle helping not just himself…

But also 1000s of people feel better by optimizing their sleep.

So, today, I'll share the key insights from the exclusive workshop on the topic he held for my coaching group…

That my students gobbled up and applied with great results. 

Let's dive into it.

Why Optimizing Your Sleep Is The Most "Unfair" Advantage You Can Get

Well, because sleep is the only true “limitless pill.” If you get your sleep in order…

You won't need coffee, energy drinks, etc., to perform. Instead, you'll get all those boosts naturally.

Which isn't just great for your satisfaction levels and results…

But is the key ingredient of staying in good health. 

So, good sleep gets you stable energy throughout the day with no afternoon dips or anything similar. Not to mention the happiness & productivity boost coupled with higher stress immunity.

Okay, that's enough benefits teasing. It's enough to help you understand why good sleep can basically turn "God Mode" on.

Now let's get practical and show you how to get said good sleep. 

It all boils down to doing the following 3 things:

Optimizing Your Sleep Part 1: Resetting Your Circadian Rhythm

This weird thing called circadian rhythm dictates your sleep and wake cycles by modulating two chemicals in your body:

Cortisol and melatonin.

Cortisol gets released when you wake up…

And melatonin gets released when you go to bed. 

Now, this is important because your energy throughout the day depends on these two chemicals. And their efficient release depends on internal clocks that exist in EVERY cell in your body.

Look, your body is lazy. And likes to be as efficient as possible. So, when all these clocks are entrained to the same rhythm…

It will produce hormones, metabolize sugar, and release neurotransmitters all at the same time. 

Because you're on a schedule.  

You get on that schedule and program the circadian rhythm by first resetting through a 24-hour fast. (Note: You should definitely check with your healthcare professional if it’s safe for you to do this. Because Kyle isn't a doctor and doesn’t know your current health status) 

For example, Kyle suggests resetting your rhythm whenever you have to change your sleep schedule. Or when you've never done it before, of course. 

You can drink lots of water and electrolytes during this fast…

But consuming no food clears everything out of your system. And gets it ready to be reset in an optimal way.

You do this programming through 3 key pillars:

Light exposure, movement, and the feed/fast window.

Pillar 1: Light Exposure

The best thing you can do for your sleep is to take a 20-30-minute walk as soon as the sun comes out.

This is the first queue for the circadian rhythm to modulate the proper release of cortisol…

And help keep your energy high throughout the day. While ensuring just enough melatonin gets released in the evening. 

Plus, when you walk and images pass by your eyes, your brain (or more precisely, the amygdala) reacts by lowering fear & anxiety. This phenomenon is called optic flow…

And is a proven stress killer. 

The morning walk will also bring your blood sugar down and set it at the right level for the rest of the day. Which translates to even more energy. 

Finally, the walk will stimulate a chemical called ghrelin that helps your digestive system work…

And increases your bowel production by up to 200%.

Pillar 2: Movement

Your morning walk also covers this second queue for the circadian rhythm — movement. So, you hit two birds with one stone. 

Plus, it also helps you release a healthy amount of dopamine…

Which in turn makes you excited to go about your daily obligations and conquer the day.

Yes, I get such a walk can be tough to cram in with kids, work, etc. But if it's so important for optimizing your day… 

You will find a way to do it. And even when you absolutely can't get 20 or 30 minutes — make sure to at least get 5. 

It will still help.

(Quick tip 1: It's not ideal, but you can use red light to emulate the effect of the sun's first light. But when the sun is out — it's best to get out there)

(Quick tip 2: The most important thing is to expose your eyes to the light. So, no sunglasses.)

Pillar 3: The Feed/Fast Window

Scheduling your meals at the same time each day is critical. It doesn’t matter if you’re doing intermittent fasting or three meals a day…

You just need to make sure you're consistent.

Different ways of eating work for different people. It's about finding what times and amounts work for you…

And sticking with it. (Note: you can do up to 30 minutes late — but be as precise as possible.)

The important thing is that you send signals to your body to tell it what time of day it is…

And when it should produce certain chemicals and hormones. 

(Quick Tip 3: Using your phone at the wrong time is the biggest obstruction to sending the right signals discussed above. To avoid the phone’s light telling your brain it’s daytime and overstimulating it before bed…

You can turn your phone screen red. This reduces the stimulus and makes spending time on the phone uncomfortable.

Plus, you can use apps like Opal to stop you from overusing your phone.)

Optimizing Your Sleep Part 2: Building A Sleep Oasis

This one is both simple and tough at the same time.

That’s because a prerequisite for good sleep is keeping the sanctuary of your bedroom. Meaning you only use it for sleep and sex. 

No work, entertainment, etc.

Doing this turns entering the bedroom into a trigger that signals your body you're getting ready to sleep and wind down…

And makes it act accordingly. 

You can manufacture the energy of each room (like all the best hotels, restaurants, etc., do.). And for good sleep, it's important your bedroom becomes an oozing, relaxing, and sleep-inducing environment.

The basics for getting there is being able to say your bedroom is the following 5 things:

1. Quiet
2. Dark
3. Relaxing
4. Safe
5. Cool

Here’s an exercise to help get you there:

Think about your room now and how it makes you feel. 

Then think about how you can enhance it…

And get the five things from above covered.

Optimizing Your Sleep Part 3: Creating Custom Sensory Anchors

Think about Pavlov and his dog.

He rings the bell, and the dogs come out and get the food.

After a while, even when there's no food — the dogs are still salivating. 

This is called a trigger, and a lack of it in your routine may be costing you a lot of good sleep. 

Look, you don't need a long, drawn-out routine…

You just need consistent triggers you use with your senses to prime you into sleep.

Be consistent for a while and inducing good sleep will become effortless.

Here’s Kyle’s routine in case you need inspiration:

1. Lights go red at 8:30
2. A cold shower
3. Take magnesium (HERE is the one I take based on Kyle’s recommendation and it’s been a total gamechanger.)
4. Active mindfulness relaxation
5. Get into bed
6. Get some nose breathing
7. Sleep

The whole routine can take 30 minutes if that's what Kyle wants. And it works for getting sleep even when you don't go to bed early — Kyle tested it in his most socially active times. 

You can also try things like queuing a smell at a certain time, wearing blue-light blocking glasses, reading a book, going analog & off technology at least one hour before bed, etc. 

The key thing is to use triggers that activate your 5 senses. As long as you do it consistently without sending wrong time-of-day queues or overstimulating your brain… 

You will form a routine that helps you get into high-quality sleep within 30 minutes at your wish.   

Conclusion

Getting good sleep is actually simple:

It's a system.

You reset your circadian rhythm…

Build a good routine that gets all your clocks & triggers in sync…

And then just rinse and repeat.

Over time, your body starts to learn and knows exactly which chemicals to produce and when…

Leaving you primed for sleep when you need it.

So, all you need to optimize your sleep and improve your quality of life is the will to change your potentially damaging habits.

Here's to garnering that will and using Kyle's methods for easily & quickly getting high-quality sleep at will.

I’m rooting for you.

-Jacques