That’s what this whole game should really be called.

Look - being willing to wakeup early - 4:30AM, 5:30AM whatever, is bold already.

Not because there’s any danger. Just because it’s out of the norm. Out of routine.

Well, you’re willing to break that routine of your normal life which is probably why you’re here.

And it takes some effort, courage and balls (gender neutral) to make a shift like that in your life. So kudos.

BUT, once you do make that shift for yourself, a shift into a place where you have space for yourself to focus on the things that matter to you, before the world wants anything from you, you can also use routines to help yourself and make this process a whole lot easier.

One of those major routines is how you wind down for the night. Because if you can do THAT right, you win.

You’ll still have to wakeup at an ungodly hour, but you’ll wake up rested. You’ll still have to have some discipline to do the things you love in that time. But you won’t burn out due to lack of sleep. You won’t be fatigued and wondering if “doing this is really for me”, or even worse “I tried to make space for myself and I just couldn’t do it” and then go back to your normal routines and give up on yourself. Screw that.

There’s a misperception out there that you have to work insanely hard, and endure a lot of pain to have a great life and achieve things.

We call bullsh*t on that.

If you do the things that set you up to have energy, to feel good, to be healthy and happy - whatever you decide to pour yourself into after that - you will crush it. Without crushing yourself.

Way too much energy is spent beating ourselves up, and wasting time in stagnation that even a little bit of consistent focus over time will unleash a new life for most people.

So - with that said - do yourself a favour and treat your bedtime routine as well as your morning routine.

Here are a few things to consider when it comes to getting to sleep on time:

Getting ready for bed, straight up, starts noon (or earlier).


Stays in your system for 6-8+ hours every day. If you’re having a hard time falling asleep and you had your last coffee at 1, 2, 3pm - there’s a great thing to look at.

Your last meal.

Some people love to eat a little something before bed to help them stay comfortable while they sleep. If you do, try to eat a few carbs or even better, some fats like a tablespoon of coconut oil so that you wake up satiated in the morning. Avoid eating a big dinner before bed. You’ll keep your nervous system up trying to handle the load you just threw on it and will likely toss and turn.

Sticking to your plans

You’ll probably get asked to go do things throughout the day: you want to go for drinks tonight? Want to watch the whole season of Game of Thrones tonight? Want to

Watch your workouts.

You probably need about 2-3 hours to fall into a deep sleep after the gym, physical exercise or things like playing rec soccer or other sports.

The blue light.

That stuff helps you keep suppressing melatonin for a couple hours after your last exposure. STOP SCROLLING INSTAGRAM OR SENDING EMAILS. Didn’t mean to yell, just speaking to my own future self as well there. Something that works insanely well for me is turning my bedroom into a “No Phone Zone”. It has an added bonus of making my alarm something I have to walk outside to the kitchen for… which has the added bonus of being where the espresso machine is… check mate. Haha.

“Important things”

Don’t kid yourself. Those are a.) never going to end and b.) 9.9999 times out of ten can wait until tomorrow especially if you tell someone, I’d love to help you with this but I have to get to bed - let me sleep on it and I’ll hit you up in the morning. If that’s not OK, you’ve got a real problem (deal with it), or you’ve got someone who is just too caught up, or cares more about themselves than they do about you 🤷‍♂️.

Etc, etc, etc.

You know what’s out there - pay attention and stay on your game, but, to our final point….

Living life > lifeless routines

Break this routine once in a while as well - enjoy your damn life. If an opportunity comes up that you have been dying to do - DO IT. Who cares if you skip a day of waking up early. Just keep making time for the things that matter, and get back on the horse the next day. This is about making the most of this one life we’ve been given.

Enjoy the gift.

There’s a lot more to the winding down part, like music, a cold room to sleep in, even meditations to help you sleep - will cover some more of that as we go, but for now:

Goodnight. See you bright and early.

Here’s a good track to wind down or fall asleep to.