Testosterone levels rise during sleep But... MMM Rae UTS TMC (UT sleep and getting QUALITY sleep. Most people underestimate this greatly. They are on their phone watching TikTok, Porn or other garbage before going to bed. Pathetic. MU om Cl Wm Lol MT om Rly g CM To oC Mie etm LM CLL TeleeM UMM) ow MT omy aU high quality sleep. If you just follow this, your sleep POT Mater tey om eure (ltl a DENT Me acrilMe CmCLCl(a recovery and energy levels will shoot rTEarly exposure to sunlight. T always get exposure to natural daylight in the first half of the day. Even 5 minutes is better than nothing. Personally, I like to combine it with movement. Get the blood flowing. Getting sun early will activate your Chere AU TU Making it easier to get deep sleep at night.Tam active during the day. Activity is crucial to getting good sleep during the night. If I work behind a desk, I make sure to stand up and do some squats every hour. On restdays from training, I always make sure to get movement going. Simple pushups or burpees help a lot. If you want higher Testosterone, you can't TR er WntI use the 10-3-1 rule. 10 hours before bed no more caffiene. 3 hours before bed no more eating. eT Lele MLL MRL ile) el: \ A Colwell may CM Lou CMM ore! Mos me get sleepy. But for most people, avoiding foods before bed can help them get quality sleep.No alarm clock. ra ere WA MMe etme ole a Instead, I Use discipline for going to bed early, Prema Rm U Melua Le ale waking up early. This means I wake up naturally without loud Tete Lo liltLCi MM Meter As said before, 1 hour before bed... no technology. Bringing your phone fo your bed is the number 1 way to DESTROY your sleep. PRL eRe M CR MeL RW LING not to bring your phone to bed with you. ET BCR eto ALC WAM LoCo Rola Celt TMM wer Revell ie And use your bed for sleep.1pYora at St POM lel ee ae MmO TO Meteo Mute cy PMc Matsui me (elg a But you can also get a sleep mask. Me Mele R tele OS Tae Aare eee Mee ola: around 3 hours before bed. And I turn off most brightlights in the house before bed We are BLASTED with light in the modern world. Disturbing our sleep and Testosterone. Take some control.Calm mind. Before going to bed I write done my PR mi Ni > ak (eA This helps my sleep, because It removes all lingering thoughts on my mind. WA eA LUNA ie) Rome the next day. So IZ can now clear my mind. That means I can relax before bed. Whatever I decide to do an hour before bed, its calm. Without worries. And it helps me get deep sleepKeep it cool. rit Cael) RW TMLee ella: Keeping it cool around your bails will help with testosterone production re ue Ce RMU mC Teele ay cool instead of warm. This helps with getting quality deep sleep.