If I could only fix one thing in your life, it would be your sleep.
Not your training. Not your nutrition. Your sleep.
Here's why: Poor sleep doesn't just make you tired. It systematically destroys every aspect of your health and performance.
And here's the good news: Sleep optimization has the highest return on investment of any intervention I know.
Let me show you the protocol that works.
The Cost of Poor Sleep (It's Worse Than You Think)
Most men think poor sleep just means being tired. They're wrong.
Here's what one night of poor sleep (5-6 hours) actually does:
Hormones:
Testosterone drops 10-15%
Cortisol increases 37%
Growth hormone secretion decreases 70%
Ghrelin (hunger hormone) increases 28%
Leptin (satiety hormone) decreases 18%
Performance:
Cognitive performance declines equivalent to 0.10% blood alcohol level
Decision-making impaired by 2-3x
Reaction time slows 20-30%
Working memory decreases significantly
Emotional regulation impaired
Body Composition:
Muscle protein synthesis decreases
Fat oxidation decreases
Insulin sensitivity drops 30%
Appetite increases 300+ calories/day
Food cravings increase (especially sugar/carbs)
One week of poor sleep is equivalent to aging 10-15 years hormonally and cognitively.
And you're wondering why you can't lose fat, build muscle, or perform at work?
Fix your sleep. Everything else becomes easier.
The Non-Negotiables (Do These First)
These are the fundamentals. If you're not doing these, nothing else matters.
1. Consistent Sleep/Wake Times
The rule: Same bedtime and wake time every day—including weekends.
Why it works: Your circadian rhythm is your body's master clock. Inconsistency disrupts cortisol patterns, melatonin production, and every downstream hormonal process.
What to do:
Choose a wake time that's realistic 7 days/week
Count back 8 hours = your bedtime
Set a "wind down" alarm 30 minutes before bed
Use this time religiously for 2 weeks minimum
No exceptions. Your body doesn't care that it's Friday night.
2. Light Exposure Protocol
Morning (within 30 minutes of waking):
Get 10-15 minutes of direct sunlight
No sunglasses during this time
Overcast day? Double the time
This sets your circadian rhythm for the entire day
Evening (2-3 hours before bed):
Dim all lights in your house (seriously—dim them)
Blue light blocking glasses if you're on screens (amber or red-tinted)
F.lux or Night Shift on all devices (automatic blue light reduction)
Ideally: no screens 1 hour before bed
Why it works: Light is the primary zeitgeber (time-giver) for your circadian rhythm. Morning light anchors your wake signal. Evening light suppresses melatonin and delays sleep onset by 1-2 hours.
3. Temperature Optimization
Bedroom temperature: 65-68°F (18-20°C)
Why it works: Your core body temperature must drop 2-3°F to initiate sleep. A cool room facilitates this. A warm room prevents it.
What to do:
Set thermostat to 65-68°F at night
Use a fan for air circulation
Consider a cooling mattress pad (ChiliPad, Eight Sleep) if you run hot
Take a hot shower 90 minutes before bed (paradoxically cools you as you dry)
If you're a hot sleeper, this alone can add 30-60 minutes of quality sleep per night.
4. Caffeine Cutoff
The rule: No caffeine after 2 PM.
Why it works: Caffeine has a half-life of 5-6 hours. If you drink coffee at 4 PM, 25% is still in your system at midnight. Even if you "fall asleep fine," caffeine blocks adenosine receptors and reduces deep sleep quality.
What to do:
Last coffee/tea by 2 PM maximum
If you're very sensitive: noon cutoff
No pre-workout supplements after 2 PM (most contain 200-400mg caffeine)
Decaf after 2 PM if you want the ritual
"But I can fall asleep after coffee!" Doesn't matter. Your sleep architecture is still impaired. Deep sleep and REM suffer even if you're unconscious.
5. Alcohol Limitation
The hard truth: Alcohol is a sleep destroyer.
What it does:
Fragments sleep (wake up multiple times even if you don't remember)
Suppresses REM sleep (critical for memory consolidation)
Increases sleep apnea and snoring
Dehydrates you (leading to middle-of-night waking)
What to do:
If you drink: limit to 1-2 drinks, finish 3+ hours before bed
Never use alcohol to "help you sleep" (it sedates, it doesn't create restorative sleep)
Track your sleep with/without alcohol—the data will convince you
I'm not saying never drink. I'm saying understand the cost and decide if it's worth it.
The Advanced Protocol (Once Basics Are Solid)
These are force multipliers once you've nailed the fundamentals.
6. Magnesium Supplementation
What: 200-400mg magnesium glycinate or threonate, 30-60 minutes before bed
Why: Magnesium activates GABA receptors (calming neurotransmitter), reduces cortisol, and improves sleep quality. Most people are deficient.
Evidence: Multiple studies show improved sleep latency, sleep efficiency, and subjective sleep quality.
Avoid: Magnesium oxide (poor absorption, causes digestive issues)
7. Nasal Breathing
The issue: Mouth breathing during sleep increases cortisol, reduces oxygen efficiency, and causes dry mouth/throat.
The fix: Mouth tape.
Yes, seriously. Small piece of medical tape (3M Micropore) vertically over your lips forces nasal breathing.
Benefits:
Better oxygen utilization
Reduced snoring
Improved sleep quality
Better morning energy
Try it for one week. Most people are shocked by the difference.
8. Tracking & Iteration
What to track:
Total sleep time
Subjective sleep quality (1-10 scale)
Morning energy (1-10 scale)
Any wake-ups during night
Tools:
Simple: Notes app or journal
Medium: Apple Health, Google Fit
Advanced: Whoop, Oura Ring, Eight Sleep
Why it matters: You can't optimize what you don't measure. Track for 2 weeks, identify patterns, adjust.
The Protocol (All Together)
Here's the complete system:
During the Day:
Morning sunlight within 30 minutes of waking (10-15 min)
Last caffeine by 2 PM
Limit alcohol, finish 3+ hours before bed
Evening Routine (2-3 hours before bed):
Dim all lights in house
Blue light blocking glasses if using screens
Magnesium supplement (200-400mg)
Hot shower 90 minutes before bed (optional but effective)
30 Minutes Before Bed:
Wind down alarm goes off
No screens from this point
Bedroom temperature set to 65-68°F
Apply mouth tape (if using)
Sleep Environment:
Dark (blackout curtains or eye mask)
Cool (65-68°F)
Quiet (white noise machine or earplugs if needed)
Consistency:
Same bedtime and wake time every day
7 days per week, no exceptions
Minimum 7 hours in bed, target 8
What This Fixes
After 1 week of this protocol:
You'll fall asleep faster (15-20 min vs. 45+ min)
You'll wake up less during the night
Morning energy will improve noticeably
After 2-4 weeks:
Testosterone levels normalize
Body composition improves (easier fat loss, better muscle recovery)
Cognitive performance sharpens
Mood stabilizes
Stress resilience increases
After 8-12 weeks:
This becomes your new normal
You'll wonder how you ever functioned on poor sleep
You'll never voluntarily go back
Common Objections (And Answers)
"I can't get 8 hours, I have too much to do."
You're not being productive on 6 hours of sleep. You're being cognitively impaired for 16 hours to gain 2 hours of suboptimal work.
8 hours of sleep makes your 16 waking hours significantly more productive. You'll get more done with better sleep and less waking time.
"I'm a night owl, I can't sleep at 10 PM."
You're not a night owl. You have a delayed circadian rhythm caused by late-night light exposure and inconsistent sleep times.
Follow this protocol for 2 weeks and your "chronotype" will shift.
"I wake up multiple times per night."
Check:
Room temperature (too warm?)
Alcohol consumption (even 3-4 hours before bed?)
Caffeine cutoff (after 2 PM?)
Sleep apnea (do you snore? Get tested.)
"I fall asleep fine but wake up at 3 AM."
This is usually:
Blood sugar crash (eat protein before bed)
Cortisol spike (stress, overtraining)
Sleep apnea (get tested)
Room temperature (too warm)
The Bottom Line
Sleep is not negotiable.
It's not a luxury. It's not something you "optimize later."
It's the foundation that everything else is built on.
Your training doesn't work without sleep.
Your nutrition doesn't work without sleep.
Your stress management doesn't work without sleep.
Every professional I work with starts here. Not with training. Not with nutrition. With sleep.
Because when sleep is dialed in, everything else becomes exponentially easier.
7-8 hours per night. Same bedtime and wake time. Every single day.
That's the protocol.
Action step for this week:
Choose your non-negotiable wake time for the next 7 days (including weekends).
Write it here: ________
Count back 8 hours. That's your bedtime.
Set a "wind down" alarm for 30 minutes before.
Tonight, start the protocol. Tomorrow, wake at your chosen time—no snooze.
Do this for 7 days straight and track how you feel.
Hit reply and tell me: What's your biggest sleep obstacle right now? Can't fall asleep? Wake up multiple times? Wake up tired? Something else?
— Josh
P.S. If you're serious about optimization, invest in blackout curtains and blue light blocking glasses. Total cost: $50-80. ROI: 20-30 years of better sleep.
P.P.S. Found this valuable? Forward it to someone who's always tired. They can subscribe here.
