## 😴 Sleep Hygiene _You aren’t you when you don’t sleep._ > [!quote] “Most people have a bad day and never stop to consider their terrible sleep habits.” --- ### 🧠 Why Sleep Matters Sleep is the foundation. Not just for training — for _everything_. Your mood, focus, recovery, hunger cues, metabolism… all of it. - Poor sleep makes you irritable, foggy, and inflamed - Good sleep makes you sharper, leaner, and more emotionally resilient - You can literally _wake up looking leaner_ after a good night’s sleep > [!note] I used to laugh when older clients told me sleep was the secret. > I didn’t learn the truth until my 30s… now I take it more seriously than training. --- ### 🛏 Buh-Ro’s Sleep Hygiene Protocol > [!tip] These are practices, not rules. The more you follow, the better you’ll feel. #### 🌅 Anchor Your Circadian Rhythm - **Morning sunlight** — even just 5 minutes outside within 30 mins of waking - **Evening walks at sunset** — signals your body to wind down #### 🌙 Create a Sleep-First Environment - **Blackout curtains** - **Ear plugs** - **Eye mask** - **Mouth tape** (if it helps you nasal breathe) - **No pets in bed** — Yes, I love my dog. But crate training changed my sleep forever. #### 💡 Reduce Stimulation - **Dim lights after sunset** — better: use red lights or warm bulbs - **Blue light blockers** — wear them after dark - **Nightlights on all screens** — system settings, browser, everything #### 🧘‍♂️ Wind Down Right - **Avoid caffeine/stims after 2pm** (some even earlier) - **Put your phone away** — especially avoid social media before bed - **Watch something chill** — No hype movies before bed > 🛑 I once had full body jerks all night after watching _Top Gun: Maverick_. Lesson learned. --- ### 🔁 What to Expect When you prioritize sleep: - You’ll recover faster - You’ll feel more motivated - Your digestion will improve - You’ll stop randomly snapping at people 😅 - You’ll be more _you_ --- > [!quote] “Sleep is the only biohack you’ll never beat.”