If you had the opportunity to become the best version of yourself—physically, mentally, and emotionally—would you be willing to do whatever it takes to achieve it? Would you commit to mastering your habits, upgrading your mindset, and optimizing every area of your life in pursuit of peak performance?
Art and Science of Peak Performance is a comprehensive playbook that will arm you on how you should think about and address sleep, nutrition and supplementation, movement and exercise, mental health and brain optimization, disease and injury prevention, and biohacking and longevity.
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The Morning Ritual for a Good Night’s Sleep
Ironically, getting a good night’s sleep starts the moment you wake up.
There are a number of people that I have been following through the years, none more impactful to my sleep and morning daily ritual than neuroscientist Dr Andrew Huberman,7 known as the podcaster who ‘got America to care about science’. Also a Stanford School of Medicine associate professor, Huberman hosts Huberman Lab, one of the top health podcasts in the US. His much-followed morning protocol has spurred numerous videos on YouTube documenting how they ‘did the Andrew Huberman morning routine for X days/ weeks and this is what happened’.
When people start writing and vlogging about following something that you do that makes them want to change their life, you know your research and protocol has reached a certain cult status where people have sat up, listened to, and actually done the work.
One of the main things that Huberman discusses in his work is how to set up one’s self throughout the day so you can get a good night’s sleep at the end of it. I have followed his advice and created this morning ritual for myself, with my own personal assessment and with feedback from other experts.
Evening Ritual: Protecting Your Sleep
Your evening ritual, suggests Helene Patounas, should focus on doing things pre-bedtime that would ‘protect’ your sleep, so you get the right quality and amount of shuteye that the body needs to recharge. For Chien Han How, a medical entrepreneur who founded the Sleepwake Centre in Singapore—and a guest/subject matter expert featured in my podcast and previous book Methods to Greatness—the same is true. He recommends getting into a relaxed state before going to sleep, and working on your ‘sleep hygiene’, which essentially is about timing one’s sleep schedule so that your body naturally cues you on when it is time to go to bed and when it is time to wake up.
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Learn more in depth about these rituals in The Art and Science of Peak Performance. Get a copy now and watch your life transform for the better.
