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How to Dramatically Improve Your Sleep Quality

Five Important Things You Should Be Doing Every Day

What if there were five (05) things you could do, that would cost you nothing, that would radically change your life. Five things, that on the surface, seem simple and easy to implement. Would you do them? Would you take the time every day to take care of yourself? Let's go through them and find out.


The foundation for physical and mental health has to be sleep. You need to work towards getting at least 06-08 hours per night. If you are having difficulty in falling asleep or staying asleep, there are a number of proven supplements and apps that can help. Having a consistent time that you go to sleep and get up is also tremendously helpful


Movement is the number one least prescribed drug for overall health. It doesn't matter if you are doing Zumba or BJJ, you need to slowly and surely get yourself up to about an hour a day of movement. It could be a combination of walking and weightlifting, or running and yoga, just find something you enjoy doing and stick with it.


There are a number of mental and physiological benefits from sun exposure first thing in the morning and later in the afternoon. Try to sun exposure multiple times a day, but focus on getting a good period of time first thing in the morning and in the afternoon. This habit will help your body adjust from sleeping to waking and facilitate transitioning from being awake to sleeping.


In a perfect world you would get 100% percent of your food from non-processed sources. Unfortunately we don't live in a perfect world, Instead, try to get 75-80% of your food from non-processed sources. In addition to food, you need to pay attention to your hydration, especially in the morning. Once again, 75-80% of your hydration choices should be from non-processed sources, which takes alcohol and soft drinks off the table immediately.


Simply, spend time with family and friends that make you feel loved and appreciated. Your "tribe" is an important part of your physical and mental health, and you should make a concerted effort to spend time with them every day. My favorite time to spend time with my family is over dinner. Learning about each others day is a great way to get some quality time in with family members. Also, if there are "toxic" people in your life, make sure you do your best to minimize exposure to them. There are going to be some people that you can't completely remover from your life, but spend as little time around them as necessary. 

This list comes from the following YouTube clip with Dr. Andrew Huberman. Take a few minutes to listen to what he has to say and then think about how you are going to implement this list into your lifestyle.


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