My Personal Sleep Stack & Routine

Sleep is one of the most important tools that people often neglect to take advantage of day after day. Great sleep can change your life drastically for the better and improve many health markers, cognitive functions, recovery and weight management. I honestly believe in taking the measures to make sure you get the maximum benefits of quality sleep.

Benefits of Sleep

• Get sick less often.

• Stay at a healthy weight.

• Lower your risk for serious health problems, like diabetes and heart disease.

• Reduce stress, improve your outlook, and become less pessimistic.

• Think more clearly, form long-term memories, and do better in school and at work.

• High blood pressure can be helped by quality sleep.

• In the more immediate sense, sleep effects mood. The more you get, the better your mood.

My Sleep Routine & Products

• I wear blue light blocking glass

• I set my temperature in my room at 68-71 degrees, cooler sleep helps prepare your body for sleep. Cooler temps help release melatonin.

• I use a sound machine to set the mood and keep constant static white noise.

• I wear a sleep mask to keep any light from affecting my sleeping rhythm.

• I stay off my phone and other electronic devices, I change my TV settings to soft light, and I set a timer to make sure I don't get too deep into a show or stay up later than necessary.

• Before I get ready for bed, I make sure to brush and floss, wash my face with cold water while applying mint essential oil in my face wash and I moisturize. This good feeling puts me in a refreshing positive mood.

The Supplements & Peptides I Use

• Sleepy by panda supps. Code Tylew15 for 20% off.

• L-Theanine reduces anxiety and promotes relaxation

• Melatonin regulates the sleep wake cycle

• Glycine can help you fall asleep more quickly.

• Taurine may act as a calming neurotransmitter, similar to GABA

• Zinc may help people get more slow-wave sleep

• Magnesium Bisglycinate Calming the nervous system

• Apigenin allowing you to reduce stress, fall asleep faster, stay asleep longer and experience better cognitive function the next day

As you can see, I put as much if not more energy into my sleep and recovery as I do into the actual training. This routine can be a bit costly, but I would ask the question, how much is your health worth? I am not a doctor; I am not telling you take these supplements as I recommend you speak with your health care provider before taking any supplements or medications. This is what I do and what works for me.