💤 Why Your Sleep Sucks (and How to Fix It) with Dr. Mike Israetel

Dr. Mike Israetel, exercise scientist and coach, breaks down why your gains depend on good sleep — and how to get it right.

🧠 “There’s a big difference between pulling an all-nighter every two weeks… and going to bed at 2 a.m. three nights a week. That second one will wreck your gains.” — Dr. Mike

🛌 Sleep is not optional for your progress.

Dr. Mike lays out his 11 proven tips for improving sleep hygiene — not just a checklist, but practical advice rooted in science and his own experience.

⏰ Stick to a consistent sleep schedule.

Go to bed and wake up at roughly the same time every day, even weekends. Your biological clock works better with consistency — and your sleep quality will improve.

🌞 Get morning sunlight.

Spend 10–20 minutes outside soon after waking. Even on cloudy days, this helps your body’s circadian rhythm and makes it easier to fall asleep later.

📵 Limit screens before bed.

Blue light confuses your brain into thinking it’s still daytime. Dim screens, use night mode, or switch to books or other low-tech activities 30–60 minutes before sleep.

☕ Time your substances wisely.

Avoid caffeine within 8 hours of bedtime, alcohol within 2–4 hours, and marijuana late in the day. All can disrupt your ability to fall and/or stay asleep and suppress REM sleep, which is critical for recovery and cognitive function.

❄️ Cool and ventilate your bedroom.

Your body sleeps best in a cool, well-ventilated space. Aim for around 60–67°F and use breathable bedding.

🛏️ Make your bedroom a sleep sanctuary.

Declutter, dim the lights, and reserve your bed for sleep (and sex). No scrolling or working in bed.

🛀 Create a wind-down ritual.

Do the same relaxing things each night — dim lights, take a hot shower, stretch, listen to calming music — to signal your body it’s time to rest.

🌙 Keep it dark and quiet.

Blackout curtains, white noise, and covering LED lights can all help you fall asleep faster and sleep deeper.

🏋️ Exercise — but not too late.

Regular training helps you sleep, but finish hard workouts at least 3 hours before bedtime so your body has time to relax. As a bonus, training earlier gives you time for two post-workout meals before bed — so you’re not effectively fasting for 8 hours after training, which can hurt muscle growth.

🍽️ Eat light at night.

Have your last full meal 2–3 hours before bed. Keep it moderate — not too heavy or spicy — to avoid discomfort.

🙅 Avoid evening drama.

Don’t stir up arguments, check stressful emails, or get into heated online debates late at night. Keep your nervous system calm.

📊 Why does this matter?

Poor sleep doesn’t just leave you groggy — it actively sabotages your gains. Studies show it makes fat loss harder, muscle building slower, and even increases your cravings.

It’s not just about how long you sleep — it’s about how well.

🌿 Modern life is full of screens, stress, and bad habits. But you can reclaim your focus and results by creating a simple, science-backed sleep routine.

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