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Sleep

If you only fix one thing, fix this. Sleep is the cheapest performance drug you will ever get.

The default

  • 7.5–8.5 hours in bed
  • Same wake time every day, including weekends
  • Caffeine cutoff 8 hours before bed
  • Screens dim in the last hour. Phone charges outside the bedroom.

Why it gets harder after 40

Sleep gets lighter. Alcohol fragments it. Late meals and late screens push melatonin later. You can still sleep well — you just have less slack.

A simple protocol

  1. Pick a wake time you can keep (example: 6:00).
  2. Count back 8 hours. That is lights out (22:00).
  3. No alcohol within 3 hours of bed if you care about deep sleep.
  4. If you wake at 3am: stay dark, no phone, breathe, get up only if you are fully awake.

If you snore

Loud snoring, gasping, or a partner who says you stop breathing is not "just snoring." Get checked for sleep apnea. Treating it changes energy, blood pressure, and fat loss more than another supplement stack.

What not to do

  • Don't chase 4-hour sleep hacks.
  • Don't use more caffeine to paper over a short night, then wonder why you cannot sleep.
  • Don't start with melatonin gummies as the plan. Fix the schedule first.