When I started to get my body in shape I was focused on exercise and diet.

Those are good places to start but if I were able to do it all over again I'd start with fixing my sleeping habits.

Sleep is the lead domino where all great things come from.

It can help you be at a healthy weight, improve your mood & energy while helping you live longer.

Why should you care about sleep?

You sleep for 1/3 of your entire life. It's best to optimize the things you do on a regular basis because they will affect your life the most.

Evidence based benefits of improving your sleep:

• Getting sick less often.
• Staying at a healthy weight
• Lowering your risk for serious health problems, like diabetes and heart disease
• Reducing stress and improve your mood
• Thinking more clearly
• Having more focus
• Getting along better with people (seriously)

Sleeping better makes you a better human.

Now, if I'm being honest, I've made a lot of mistakes with my sleep. I'm 42 right now & I've tried everything under the sun.

My hope is that you avoid the mistakes I've made over the past 10+ years of fixing my sleep.

Here they are...

1. Looking at screens before bed.

Screens emit blue light. If you watch a screen before going to sleep it's like looking at the sun before going to bed.

This is not the signal you want to be sending to your body before trying to wind down for bed.

2. Not getting enough sun exposure in the morning.

Our skin and eyes are like light switches for our bodies. They get turned on when exposed to the sun in the morning.

Too much blue light exposure and not enough sun can cause sleep disruptions as well a symptoms of depression.

3. Mouth breathing disrupts sleep.

Mouth breathing is a major sleep disruptor especially at night. It's what causes people to wake up in the middle of the night & can lead to bad oral health as well.

4. Not turning down the brain.

The more active your brain is before you go to bed the less inclined your body will be to go to sleep.

This means going on social media and reading emails will probably have your brain going haywire before attempting to snooze for the night.

5. Exercising too late.

I used to play basketball from 8-10 pm on weeknights.

This raised my adrenaline & prohibited me from going to sleep at a normal time.

6. Eating right before going to bed.

Your sleep gets disrupted when you eat before you go to bed. Same with drinking liquids.

It's logical as well. Your digestive system takes up energy and as you get to rest you need to help it relax by not taking in food or drink.

7. Not knowing how much sleep had an effect on my health, energy, mood, and emotions.

No one realizes how much sleep they're not getting because they're not aware of the symptoms.

Not getting enough sleep is a slow burn effect. You become a bit more crankier, you have a bit less energy and you're not as pleasant to be around.

You'd be surprised at how much better a person you are to deal with when you fix your sleeping patterns.

I'd like to think that I made these mistakes so you don't have to.

As someone smart once said,

"A smart man learns from his own mistakes. A wise man profits from the mistakes of others"

Here's to you profiting off of my mistakes so you can be a better human.

Btw, you might be wondering what to do with some of these mistakes.

On Wednesday I'm going to give you a gift that's helped hundreds of our clients get the best sleep of their lives.

Will share it with you then.

Onwards and upwards,

- Dan

PLUS: Whenever you're ready... Here is one way I can help you get your body back into shape.

1. Work with us One-on-One

If you're an entrepreneur & would like to work directly with us to lose the excess weight in a sustainable way... Click here to get started.