Nikhil JATHAR

How I Get 7-8 hours sleep EVERY night. My Full Sleep Protocol. (Like if this guide helps, Ill make more) This is what I've been asked about most. How much I sleep and how...Here's EXACTLY what I do to consistently get great sleep and max recover each night. 1. Check the food tips at the bottom of the post when done. 2. Go to bed/wake at the same time every day. Mine is 8pm and 4am. The hours dont matter. You could do 10pm to 6am. From what ive read 9apm-5am is most optimal. 3. Use light to train your sleep. I use red light blocking glasses at 6pm. I have red light therapy and an artificial sun lamp that I hit myself with in the AM. 4. Avoid caffeine. This is what I feel is 95% of peoples problems. If you don't drink caffeine you'll like sleep better. BUT if your an addict like me, use it correctly. Keep it below 400 mg per day AND do not have ANY thing after 4 hours into your day. So for me that is 8am. Caffeine is never a good thing. I regret I use it. However I can score a solid 8 if I follow the rule above. 5. Create a sleep room. We have a glorious dramatic master bedroom in our house. However most master bed rooms are chaos. They are connected to the master bath (someone always coming in and out). They are usually large, lots of windows, devices etc. This is why I have a room in the house just for sleep. Its small, closed off, FEELS safe, hyper boring, windows blacked out with : Blue light filtered TV, air/sound machine, climate controlled mattress pad (62 degrees). BONUS: Dont underestimate the feeling of safety. Sleeping in a HUGE house or HUGE room makes you naturally feel vulnerable. Sleeping in a small room, behind a few locked doors with noise canceling goes a LONG way. Yes its paranoid but when I went from a very large open home to a small apartment in Austin many floors up and behind a few locked doors, popping up mid night or getting anxious went away. Humans/animals naturally want to go sleep in a tight well defended safe cave lol...Not wide open in the middle of the woods. 6. COMMUNICATE your sleep needs. Most people try to sleep in the master bedroom around their partners sleep hours. This is stupid. As romantic as it is, people going to sleep/waking up at different times, both getting up multiple times, making random noise, dogs running around (if you have them) is absurd. You need to communicate sleep is non optional. You are going to have a MUCH better relationship and lives together (financially, physically, mentally) if you sleep 8 hours VS sleep terrible in the same room. Luckily my partner and I are on the same schedule and use the sleep room. If we are not on the same schedule for the day, easy...we have two bed rooms. 7. Exercise. I do a fully body work out and martial arts every day. 8. NO FOOD 4 hours before bed. No water 3 hours. Having a a full stomach will MESS up your sleep. Having to get up to pee constantly will mess up your sleep. Eliminate both. 9. STOP WORKING. Delete all work apps on your phone. I get done at 4pm. If you cant get you work done in 8 hours each day, you need to work on time management....NOT bring it with you to bed. Having to respond to emails, run your social media, chat on slack outside of work hours is a sign of a shitty performer...Not a go getter. 10. NO TV. I am a TV watcher when I go to bed, I watch the same shows on repeat. The solution to this is many TV have a "turn off picture" option. This way you can "listen" the same way you would as watching. 11. Carbs only when work is mostly done. This is just a bonus, but not everyone responds to a keto diet. I do not. I need about 100-150 carbs a day. The problem is these will make you tired. Simply only include the bulk of them in your last meal of the day. Only have LIGHT meals of protein/fat through the day. SUPPLEMENTS You dont need any. I find the less I take the better I sleep. If you give your body what it needs (aka the above) it will go to sleep. Humans have been sleeping 8 hours for thousands of years. It is literally CRITICAL to survival/repair/health. Its preposterous to think that we would of evolved needing supplements to go to bed. 95% of sleep problems are due to over stimulation and light/lack of routine. A old human would of woke up roughly the same time, taken no stiumulants, eaten single ingrediet food (thats all there was lol) and roughly fallen asleep when the sun (aka the ONLY light source they had) started setting/going down. We frankly dont do that. We are gods compared to old humans. At our own peril we control our energy, light and have endless access to all sorts of food/entertainment/novelties. Thus our OLD body is always like "WTF is going on!!". Recreating patterns similar to an old human is all it takes. Hope this helps. ------------ A) Do not have a crazy goofy high variety diet. This of course means no sugar/booze and focus on single ingredient food. It also means keep your diet consistent. Processed/crap food and booze will kill your sleep for days. By all means do the above, then have a nice dinner out and get the nachos and have an few old fashions/beers. Then track your sleep. Its not pretty. Even if you sleep MORE its worse sleep and due to your body being damaged. On a simple diet : Why? Every time you ad things to your diet, you ad chaos. Your body can react very differently and its impossible to pin down WHATs causing it. This is why eating 50 ingredient foods its bad, you have no idea what is causing you trouble. Find a diet that sits PERFECTLY with you and you can do daily. Start with very basic foods you KNOW sit well with you, slowly ad in food. Or if your like me just stick to a basic diet. I dont value diversity/excitement in my diet more than I value feeling good. My diet : DIET Almonds 400 calories Cacao 100 Whey Protein shake with green powder 400 Chicken 1200 OR fatty beef/organ meat 1100 Sweet potatoes 400 Broccoli 150 Spinach X (blueberries IF beef) 2600 calories a day around 170-210 protein. 100-120ish carbs. B) Get your electrolytes. Get the daily amount of potassium magnesium and salt. Most are deficient in potassium/mag because they come from veggies. They are overdosed on salt because humans cram it in every thing.

2013 - you missed investing in you 2014 - same thing 2015 - same 2016 - same 2017 to now - missed again If you spent this time investing in yourself and your skills you’d likely be a multi millionaire. Bet on the one person you can control first, then crypto.