Last week I did something I've never done before.

Before you get carried away, don't get too excited because it's pretty boring 😂

But it was a nice acknowledgment of the healthy habits I've got in place.

As you can see from the pictures below, I had 8 green recoveries in a row in my Whoop ✅

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I told you it wasn’t exciting, but it's significant.

However, about 20 sentences down I do share something pretty exciting 👀

See, you are only as strong as your ability to recover.

You can eat the right foods and train hard, but if your body isn't recovering correctly between workouts, your progress is always going to be impeded.

I didn't change anything or try a fancy new biohack, but there was one thing in particular that I was very focused on...​

The consistency of my sleep and wake times.

I've spoken previously about the importance of consistent sleep and wake times and the impact that it has on your body.​

Your body thrives on routine, and a consistent wake-up time helps regulate your circadian rhythm, making it easier to fall asleep at night and wake up refreshed.

(→ Your circadian rhythm is your body's internal clock. This rhythm tells your body when to sleep and when to wake up. )

I don't need anymore proof to know how important sleep is for optimal performance, but nonetheless it's still nice to see.

Sleep will make or break you.

One bad nights sleep won't ruin you, but a few months of them might.

I might sound like a broken ass record, but sleep is so god damn important!

How important you ask?

Have a read of this previous newsletter I wrote and you'll see crystal clear.

So, when I found out about this pretty cool 'sleep hack', I had to share it with you.

If you're someone who struggles to fall asleep at night, this could be extremely helpful.

In his book 'Relax and Win: Championship Performance', Lloyd Bud Winter describes a routine created by the US Navy Pre-Flight School to help pilots fall asleep.

After 6 weeks, an astonishing 96% of the pilots could fall asleep within...

2 minutes or less.

What makes it even more astounding is the fact they did this while sitting in a chair, listening to a recording of machine-gun fire, and after drinking coffee.

Not things one would associate with falling asleep.

Here's how the routine goes...
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The Military Method

Step 1: Relax your entire face. Close your eyes. Breathe slowly and deeply. Then slowly relax all of your face muscles. (If it helps, start with your forehead muscles and work your way down.) Relax your jaw, your cheeks, your mouth, your tongue, everything. Including your eyes; let them go.
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Step 2: Drop your shoulders and hands. Let go of any tension. Relax your neck, your traps; feel yourself sinking into the chair or bed. Then start at the top of your right arm, and slowly relax your biceps, forearms, and hands. Repeat on the other side. And don’t forget to keep breathing slowly and deeply.
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Step 3:Exhale and relax your chest. With your shoulders and arms relaxed, that should be easy.
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Step 4: Relax your legs. Start with your right thigh; let it sink into the chair or bed. Then do the same with your calf, ankle, and foot. Repeat the process with your left leg.
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Step 5: Now clear your mind. Granted, it’s hard to not think about anything. (I end up thinking about not thinking about anything.) If that’s you, try holding an image in your mind. Choose something relaxing. Picture yourself lying comfortably in darkness. But if that doesn’t work …
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Step 6 (if needed): Try repeating the words “Don’t think” for 10 seconds. If nothing else, that should help distract you from thinking about whatever it is that might otherwise keep you awake.
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There's a high probability that this isn't going to work the first time you try it, heck even the first 4-5, but like anything, practice makes perfect.

The more consistent you are with it, the better your body is going to get at relaxing itself when you start the method.

Even if it doesn’t help you fall asleep quicker, it's still going to help you feel more relaxed, which we need to reach snoozy, snoozy land 😴

Oh, and remember, 'hacks' like these are useless if you're not nailing basic sleep hygiene.

There's no point trying this if you're circadian rhythm is about as consistent as a politician’s promises 👀

Right, I hope that's been helpful.

Catch you next week 👋

Quote for the day

"The shorter you sleep, the shorter your life."
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- Matthew Walker PHD