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  • Writer's pictureRené Pothetes

21 Days to Better Sleep

If it takes 21 days to instill a new habit, let’s get started with the most important foundation to your health = sleep

Summary of 21 days


Day 1

– Go To Bed!

– No tech 90 – no tech 90 minutes before you go to bed

– Blue blocking glasses to eliminate blue light

– F.lux https://justgetflux.com/ for MAC computers


Day 2

– Get outside in the morning


Day 3

Planning your sleep schedule


Day 4

Benefits of sleeping in a cool room – 60 and 67 degrees

Day 5


Day 6

Sleep noise-white noise, brown noise, pink noise, blue noise


Day 7

That’s right, if you don’t sleep you will die


Day 8

So how much sleep do you really need?


Day 9

Normal Sleep Cycle & Circadian Rhythm Should Look Like & What Happens When It Breaks


Day 10

Sleep deprivation and weight gain


Day 11

Sleep deprivation and hormone imbalance (a deeper dive, this is important!)


Day 12

Sleep and Testosterone


Day 13

How Sleep Affects Mental Health


Day 14

Everything is connected


Day 15

Keep Consistent Sleep and Wake Cycles


Day 16

Yes – sleeping colder matters!

Day 17

How does alcohol affect your sleep?

Day 18

Understanding sleep stages


Day 19

Turning off your mind


Day 20

Yes, you can sleep too much

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