14: Sleep Better Tonight: How to Fall Asleep Faster & Wake Up Energized

Summary: Struggling to fall asleep or waking up tired? This episode breaks down simple, science-backed habits to help you fall asleep faster, improve sleep quality, and wake up with real energy—so you can train harder, think clearer, and feel better throughout the day.

Key Takeaways:

• Most adults thrive on ~7.5–9 hours; your “right amount” is the one that gives steady energy without constant caffeine.

• Sleep debt hurts recovery, focus, mood, and appetite—usually from habits, not mystery issues.

• Fix the big rocks first: light, temperature, timing, stimulants.

• If basics fail after 2–3 weeks, screen for sleep apnea and related issues.

Common Sleep Killers → Quick Fixes

• Bright light at night → Dim lights 90 minutes before bed; warm bulbs + night mode.

• Late caffeine → Last dose 8–10 hours before bed.

• Irregular schedule → Anchor a consistent wake time (even weekends).

• Hot room → Keep the bedroom cool (60–67°F); take a warm shower 60–90 minutes before bed.

• Heavy late meals/alcohol → Finish big meals 3–4 hours before bed; keep alcohol earlier and lighter.

• Racing mind → 5–10 min brain dump/to-do list, then 2–5 min slow breathing or a brief body scan.

Tonight’s Action Plan

1. Set a caffeine curfew (8–10 hrs before bed).

2. Dim lights & wind down 90 minutes before bedtime.

3. Warm shower → cool, dark room.

4. Fix your wake time and keep it for 14 days.

5. Write tomorrow’s top 3 tasks to clear your head.

6. If restless, get up briefly, read in dim red light, return when drowsy.

For Lifters & Busy Humans: Prioritize sleep around heavy training and big work days. Naps: 10–20 minutes, early afternoon only.

When to Get Checked: If you’ve run the basics for 2–3 weeks and still wake unrefreshed, talk to a professional about sleep apnea, iron/thyroid, medications, or restless legs.

Watch Next: ▶️ How to Have More Energy → https://www.youtube.com/watch?v=Rmcd-bu1F2Q&t=1s

Links 🎧 Podcast (subscribe): https://podcasts.apple.com/us/podcast/david-todd-miller-podcast/id1384610837 📺 YouTube (subscribe): https://www.youtube.com/channel/UCSt6r_VmJ2YKN7gODnAXHag?sub_confirmation=1 📸 Instagram: https://www.instagram.com/davidmillerfitness/ 📘 Facebook: https://www.facebook.com/davidtmillerfitness/ 📩 Newsletter: http://eepurl.com/dIZ7tH 🛒 Products I Use: https://www.amazon.com/shop/davidmillerfitness/list/2O4YRVIBRR1QL?ref=cm_sw_em_r_inf_list_own_davidmillerfitness_dp_W0r4lhCzqjWiJ 🥤 Mass Shake Recipe: https://davidtoddmiller.com/workouts-2/ 🌐 Main Site: https://davidtoddmiller.com/

Disclaimer: Educational only, not medical advice.

FTC: Some links are affiliate links; I may earn a commission at no extra cost to you.