This Single Thing Will 3X Your Performance Forever

We always try to improve our performance and life, and we try different things, sometimes they work and sometimes they don't, but even the things that work, never feel to last long.

And there's a big reason why this happens. It doesn't matter how much you try to change things around you, if you don't focus on the fundamentals, everything else won't matter.

What is that thing you may ask?

SLEEP.

We literally spend 1/3 of our life sleeping, yet people take it for granted, crazy.

(Fun Fact: When we're sleep-deprived, our brain literally starts to eat itself to keep us awake and sharp)

And even for those that actually do sleep a lot every night, if you feel tired and you feel like there's something wrong, it's because your quality sleep sucks.

Quality Sleep >>>>>>>>>>>>>>>>>>>> Quantity Sleep

6 hours of very high-quality sleep > 8 hours of average sleep

But enough talking, I'll go straight to the point and tell you everything you need to optimise your sleep.

- Go to sleep every day at the same time and wake up every day at the same time (E.g. 10 PM sleep, 6 AM wake up, do it forever now.)

- Sleep naked

- Your room should be at a temperature of 19* Celcius

- Your blanket should be 8% of your body weight

- Your pillowcases should be 100% silk, not cotton.

- Don't eat anything when there's 4 hours left to go to sleep

- As soon as you wake up (6 AM) get some sunlight or artificial light in your eyes IMMEDIATELY

- Don't get any blue light / bright light in your eyes when there's 2 hours left before sleeping

- Don't eat carbs at night