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  • How To Build Your Own Workout Routine (Plans & Exercises) | Nerd Fitness

    How To Build Your Own Workout Routine (Plans & Exercises) | Nerd Fitness

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    I get multiple emails and messages per day asking:

    “Steve, what should I do for a workout?”

    Well, partner, today is your lucky day.

    I’m gonna help build you a custom workout program, step-by-step! 

    After all, a workout should be developed around a person’s age, goals, nutritional strategy, free time, etc.

    Not only that, but it’s easy to overcomplicate this process – there are an infinite number of exercises, sets, reps, and programs to choose from.

    Now, if you’re somebody that wants to skip all of that, and JUST want to be told what exactly to do: 

    We build customized workouts for our Online Coaching Clients and would love to have you. We get to know your story and struggles, your goals, and your lifestyle, and develop a workout plan that fits your schedule.

    Your coach can build a workout for you!

    Now, if you’re more of a “figure this stuff out on my own” kind of person – we’re going to dig into how to build your own workout plan today!

    We’ve also created a free resource for folks who want to build their own workout but would love some more specific direction and instruction.

    You can download our free guide, Strength Training 101: Everything You Need to Know, which covers all of this stuff in a single guide:

    OKAY! Are you ready to start building your own routine and want to know how it’s done?

    Great! Let’s do this:

    Step #1: Determine Your “Get in Shape” Situation

    As Coach Staci lays out in the video above, we need to answer a few key questions when designing a workout:

    QUESTION 1: What are your goals?

    Whatever your goals are, it’s good to write them down and be aware of what you’re trying to accomplish.

    These goals will shape HOW you build your workout.

    An effective way to create goals is by using the SMART method, which stands for specific, measurable, attainable, relevant, and timely.[1]

    • Specific – Your goals must specifically state what is to be accomplished.  They must be clear and easy to understand.
    • Measurable – Your goals must be measurable so you can tell if you’re making progress or not.  For example, I want to gain 5 pounds of muscle.  To track your progress you will need body composition equipment that is designed to assess your fat and muscle mass.
    • Attainable – Your goals should be realistically attainable.  Remember, a realistic amount of muscle mass to gain per week is about 0.5 pounds.  For example, gaining 5 pounds of muscle should realistically take about 10 weeks
    • Relevant – Your goals must be relevant to your particular interests, needs, likes/dislikes, and abilities.  Another thing to remember is that your goals need to be generated by you and you alone!
    • Timely – Your goals must have a timeline for completion.  If your goal is to gain 5 pounds of muscle then a reasonable end-point should be at minimum 10 weeks.

    A SMART goal is a good goal.

    QUESTION 2: How much time can you devote to exercise?

    If you can do an hour a day, that’s fantastic.

    But maybe you have a wife or husband, three kids, a dog, two jobs, and no robot butler…

    If you're swamped like Sponge Bob here, a 30 minute workout here and there is a great way to start.

    …then maybe you only have thirty minutes, twice a week.

    That’s fine too!

    Also, break up your workout! According to the American College of Sports Medicine (ACSM), if you accumulate three 10-minute bouts of exercise throughout the day to total 30-minutes of exercise, then that is as effective as someone who does one 30-minute bout of exercise.[2]

    Now, no matter how much time you have, developing the most efficient workout is crucial.

    Why spend two hours in a gym when you can get just as much accomplished in 30 minutes, right?

    Here’s the good news: weight training is the fat-burning prize fight victor, and efficiency rules all.

    As Staci shows here, keep your arms vertical (as much as you can).

    So whether you are building muscle or looking to lose weight, a strength training workout will get you the results you’re after (when combined with the right eating strategy!)

    While we’re talking about time, let me quickly mention something important:

    Proper expectations!

    As we cover “How Fast Can I Get the Body I Want,” make sure you are thinking about your journey with a realistic timeline:

    As we mention in that guide, here are some realistic timeframes for weight loss or muscle gain:[3]

    • If you are trying to lose weight it is recommended that you seek a calorie deficit by consuming 250-500 fewer calories per day below your typical calorie intake.  This will result in a realistic weight loss goal of 1-2 pounds per week
    • If you’re trying to gain muscle mass, then it is recommended that you seek a calorie surplus by consuming 250-500 additional calories above your typical calorie intake. This will result in a realistic gain in lean muscle mass of about 0.5 pounds per week.

    QUESTION 3: WHERE do you want to work out?

    Where you work out will largely determine if you are going to train with your body’s weight, or if you can start doing gym strength training.

    If you’re paying attention here, you may notice I’m setting you up to work out no matter what your current situation is.

    Why?

    Because according to ACSM, the #1 reason people don’t exercise is:[4]

    They don’t have time for it.

    The White Rabbit being late

    All of us, all the time. 

    BUT, with the information I’m hitting you with, technically you should have no excuse for not exercising unless (you’re injured or sick).

    After all, your workout:

    • Can be accumulated with just 10-minute bouts of exercise throughout the day.
    • Doesn’t need to be done with a gym membership.
    • Can be done with exercises in the comfort of your own home or while outside (weather permitting).

    Cool?

    Cool.

    RECAP OF QUESTIONS – At this point, we should have:

    • Determined your “get in shape” goals.
    • Decided how much time you have to train.
    • Picked WHERE you want to work out.

    We can now start to build your workout routine, your daily workout plan, and your monthly workout schedule!

    Let’s do it.

    Step #2: What Exercises Should I do to lose weight (or build muscle?)

    A coach checking your form like so can help when designing and building a workout.

    I like to follow the motto of “Keep it simple, stupid.”

    (Note: I am not calling you stupid. You’re reading Nerd Fitness, which means you’re intelligent, good-looking, really funny, and most of all, modest.)

    The best workout is the one that you actually stick with, and people make things FAR too complicated and try to target a bazillion different individual muscles with six types of exercises for each body part.

    It’s exhausting, unnecessary, inefficient, and intimidating.

    So keep it simple!

    We’re going to pick 5 exercises and get really strong with those movements.

    This Muppet knows strength training will help him gain muscle and lose weight.

    This is the ENTIRE philosophy behind our Strength 101 series.

    Unless you’ve been strength training for years and know what you’re doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.

    You want a workout routine that has at least one exercise for your:

    • Quads (front of your legs).
    • Butt and hamstrings (back of your legs).
    • Chest, shoulders, and triceps: (“push” muscles).
    • Back, biceps, and grip ( “pull” muscles).
    • Core (abdominals and lower back).

    I have a trick for you: by targeting compound movements that recruit multiple muscles at the same time, you can build a full-body routine that uses only four or five exercises.

    How’s THAT for efficiency!?!

    A compound exercise would be the yin to the yang of the isolation exercise.

    Think of a push-up (compound):

    Here Rebel Leader Steve shows you the classic push-up.

    Compared to bicep curls through a machine (isolation):

    A man doing biceps curls on a machine

    Compound exercises have been found to result in improvements in aerobic endurance, muscular fitness, and flexibility, since you’re recruiting all sorts of muscle groups at once.[5]

    Where an isolation exercise would be a single-joint movement involving only one single muscle group, like the biceps, in our example above.

    I will say, there is a time and place for implementing compound and isolation exercises.

    We cover all this in our The 12 Best Compound Exercises For Beginners (How To Train Efficiently) guide.

    Here is a quick breakdown of which compound exercises will work for each of those muscle groups:

    Not sure how to do any of these movements? Want more examples?

    Then check out:

    The 42 Best Bodyweight Exercises You Can Do Anywhere!

    Pick one exercise from each category above for your workout, and you’ll work almost every single muscle in your body. 

    Doing a plank on your side is a great way to progressive this bodyweight movement.

    Get stronger with each movement each week, and you have yourself a recipe for a great physique.

    Here is an example of a great, effective simple gym workout:

    You don’t need to make things more complicated than this!

    (Not that we humans have a tendency to overcomplicate things to the point of paralysis and inaction…)

    Don't make building your own workout overly complicated like this man is doing.

    Ahem.

    If you’re not sure how to do any of the movements above, click on their links for thorough write-ups and video demonstrations.

    Pick one exercise from EACH category above, specifically ones that scare you the least, and that will be your workout every other day for the next week.

    The great news: the above workout routine will work whether you’re looking to bulk up and build muscle OR if you’re trying to lose weight.

    You simply adjust your calories consumed – which is 80% of the equation – and that’s how you’ll start to change your physique.[5]

    Oh, and you’ll also need to think about macronutrient breakdowns (carbs, fats, proteins), like in our Nerd Fitness Balanced Plate:

    A plate that that contains a portion of protein, healthy carb, veggies/fruit, and unsweetened drink.

    But you can check out our Guide to Healthy Eating for more info on that.

    STEVE’S BIG PIECE OF ADVICE: GET STRONG.

    Get really good at these basic movements and focus on getting stronger each week (I’ll cover how below).

    If you get really strong at squats, deadlifts, pull-ups, and push-ups, you will build an incredible physique to be proud of.

    Plus, building strength with these exercises will also help in other areas such as improving your performance in sports, decreasing your risk of chronic diseases (e.g., CVD) and premature mortality (an early death).[6]

    *mic drop*

    **picks up mic**

    Then, once you get confident in those movements, feel free to add some variety.

    Why?

    If you do the same exact routine, three days a week, for months and months, you might get bored, and start slacking…

    Someone on their phone at gym

    Or you might hit a workout plateau.[7] 

    So if you find yourself getting bored, feel free to stick with the above ‘formula,’ but change the ingredients:

    If you hit a plateau or find yourself getting bored, pick a different exercise to improve so you’ll stay challenged, and you’ll actually DO the workout!

    Then, focus on getting stronger![8] (You are writing down your workouts, right?).

    I know it’s really easy to overcomplicate this process as there’s an infinite number of exercises, sets, reps, and programs to choose from.

    And yes, we have a solution for people that JUST want to be told what exactly to do: our uber-popular 1-on-1 coaching program pairs you with your own Nerd Fitness Coach who will get to know you, your goals, and your lifestyle, and develop a workout plan that’s specific to not only your body, but also to your schedule and life:

    Step #3: How Many Sets And Reps Should I Do?

    How did Batman get so ripped? How do you build a workout to get those abs?

    SIMPLE ANSWER: Not including a warm-up set or two, I recommend:

    • 3 to 5 sets per exercise.
    • 8 to 10 reps per set when starting out.[9]

    LONGER ANSWER – watch this video:

    As we cover in our “How Many Sets and Reps?” guide, a “set” is a series of repetitions that you complete without stopping.

    For example, if you drop down and do 10 push-ups right now, you just did 1 SET of 10 REPETITIONS (or REPS) of push-ups.

    Got it? Cool.

    Some general rules on repetitions you can follow as you’re starting to build your workout plan:

    1. If you’re looking to burn fat while building muscle, keep your number of repetitions per set in the 8-15 range per set.
    2. If you can do more than 15 reps without much of a challenge, consider increasing the weight or the difficulty of the movement. This is true for things like lunges, bodyweight squats, push-ups, pull-ups, etc.

    There are some other generally accepted ‘rules’ – as pointed out in Starting Strength – about how to determine how many reps you should target per set, based on your goals:

    • Reps in the 1-5 range build super dense muscle and strength (called myofibrillar hypertrophy).
    • Reps in the 6-12 range build a somewhat equal amount of muscular strength and muscular size (this is called sarcoplasmic hypertrophy).
    • Reps in the 12+ range build muscular endurance.

    A 2015 study [10] called into question the best rep strategy for building muscle or size:

    It appears that high-intensity resistance (sets of 3-5 reps) training stimulates greater improvements in some measures of strength and hypertrophy in resistance-trained men during a short-term training period [compared to sets of 8-10 reps].

    What this means: Do not freak yourself out by worrying if you should do 4 sets or 5 sets of 8 reps or 10 reps. 

    Our advice would be to START with lighter weight and more reps as you learn the movement, and then decide if you want to stay at higher reps and lower weight or vice versa.

    You do you, because either way will get you results!

    The only thing you need to worry about: get stronger the next time you do that movement.

    Either pick up a heavier weight, or do 1 more repetition than last time.

    Even Marshall knows to go for One More each time you try your workout

    “JUST GIVE ME THE ANSWER!”

    Keep your TOTAL (all exercises combined) workout number of sets for all exercises in the 15-25 set range, with 8-10 reps per set:

    5 exercises total, each with 4 “work sets” is a good start.

    Remember, the most important part is to get started – you’ll learn how your body responds and you can adapt as you go.

    What you DON’T need to do: multiple exercises for each body part with 10 sets.

    This will result in significant fatigue during your workout increasing your risk for sustaining an injury. It can also result in overtraining, in which you will experience a decrease in performance and plateauing (will not see muscular improvements).[11]

    So calm down you eager beaver.

    This beaver is ready to start his at home training.

    A BIG CAVEAT: How you eat will determine if you get bigger or stronger. Nutrition is 80-90% of the equation. So pick a range that feels good, and then focus on nutrition.

    And if you don’t want to figure any of this out and just want to be told exactly how what exercises, sets, and reps to do, our online coaches can take care of that for you.



    Step #4: How Long Should I Wait Between Sets?

    A stopwatch like this can help when timing and building your workout.

    Keep it simple, you “smart, good-looking, funny, modest person” you.

    Below is a basic formula for you to determine how long you should wait between sets, but this can be adjusted based on your level of health.

    The goal is to wait the least amount of time you need, but still rest enough that you can perform all reps of the next set safely and properly!

    Here’s why that’s important:[12]

    Adequate rest in-between sets will allow your body to regenerate energy, so you can execute the next set of reps with good form and technique, therefore, decreasing your risk of injury.

    I’ll provide some guidelines for how long to rest based on how heavy you’re lifting (not rules set in stone!):

    • 1-3 Reps (lifting heavy for strength/power): Rest for 3 to 5 minutes between sets.
    • 4-7 Reps (lifting for strength): Rest for 2 to 3 minutes between sets.
    • 8-12 Reps (lifting for size/strength): Rest for 1 to 2 minutes between sets.
    • 13 Reps+ (lifting for endurance): Rest long enough to recover to allow you to do the next long-ass set!

    If you need more or less rest than the above recommendations, that’s fine.[13]

    Do the best you can, record how long it takes you to rest between sets, and try to rest for shorter periods in the future.

    Keanu is stoked he now has his own bodyweight workout routine!

    Your body will adjust as you get stronger and healthier!

    If you want more information on how much you should lift, how many reps, and when to scale certain movements or adjust your workout, check out our Strength 101: Everything You Need to Know.

    It’s free when you join the Rebellion with your email in the box below:

    Step #5: How Much Weight Should I Lift?

    When Rebels get together like at Camp, we build workouts that include deadlifts.

    We have a FULL resource on how to determine your starting weight for lifting, but I’ll give you the gist here.

    The simple-to-learn but tough-to-implement answer:

    Lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.

    How do you determine how much that is?

    Trial and error.

    ALWAYS err on the side of “too light” versus “too heavy” when starting out.

    It’s better to say “I bet I could have done more!” instead of “that was too much, and now I need to go to the hospital!”

    Don't act like Homer and do a workout that you can't handle.

    Plus, when you start working out, you’re actually programming your neuromuscular systems to do the movement correctly.[14] You can’t rush this, so it’s best not to start off too heavy.[15]

    When is it time to move up in resistance?

    The NSCA has a 2-for-2 rule that recommends:[16]

    If a person can do two reps (or more) over their set goal, then they should increase the load.

    How much should you increase weight by?

    • For less trained people (i.e., beginners), it is recommended that for upper body exercises you increase the load by 2 – 5 pounds and by 5 – 10 pounds for lower body exercises.
    • For more trained people (i.e., advanced), it is recommended that for upper body exercises you increase the load by 5 – 10 pounds or more and by 10 – 15 pounds or more for lower body exercises

    I will say, if you’re doing exercises with just your body weight, you need to make each exercise more difficult as you get in shape – once you get past 20 reps for a particular exercise and you’re not gassed, it’s time to mix things up.

    That’s the key to “Progressive Overload,” as Coach Jim explains in this video:

    Can you do 20 push-ups no problem? It’s time to start mixing them up to be more challenging. Pick a variation from this article and make yourself work for it!

    20 bodyweight squats too easy? Hold some weights high above your head as you do the next set. Eventually, you can scale up to do exercises like the pistol squat:

    The one legged "pistol" squat is a great advanced bodyweight movement.

    Looking for more bodyweight exercises? Check out the list of our favorite 42 bodyweight exercises you can do anywhere.

    And if you’re not sure how to scale bodyweight movements, or you are interested in mixing things up and want guidance…

    Step #6: How Long Should I Exercise For? How Long Should My Workout Be?

    What workout does this LEGO do? Does he have a coach build him his workout routine?

    Easy answer: 45 minutes to an hour.

    Longer answer: If you’re doing 15-25 sets of total exercise (3-5 sets for your 5 exercises), you should be able to get everything done within that 45-minute block.[17]

    Now, factor in a five or ten-minute warm-up, and then some stretching afterward, and the workout can go a little bit longer.[18]

    If you can go for over an hour and you’re not completely worn out, try increasing the intensity.

    Less time, more intensity, better results.

    What if you don’t have 45 minutes?

    Do the best you can![19]

    What’s that? You want to build some cardio into your weight training.

    That’s where this next section comes in.

    Step #7: How to Create Supersets and Circuit Training Workouts

    Kettlebells can be used in circuits to help build a perfect workout.

    Strength training in a circuit training workout is the most efficient way to burn fat when exercising:[20]

    • You’re getting a cardiovascular workout by consistently moving from exercise to exercise.
    • You’re exercising different muscles back to back, giving each muscle group a chance to recover, but in a condensed amount of time. Efficiency for the win!

    If you’re familiar with CrossFit, many of the workouts are built on circuit principles.

    This is also the most effective way to make you involuntarily swear at inanimate objects because you’re so tired and beat up.

    We’re going to cover TWO things here:

    • Supersets (or alternating sets).
    • Workout circuits.

    #1) SUPERSETS

    The NSCA defines it as:[21]

    A superset is performing two exercises in a row on two different muscle groups.

    For example, a superset could look like:

    • Performing a set of squats
    • Waiting one minute
    • Performing a set of dumbbell presses
    • Waiting one minute
    • Then doing your next set of squats

    And so on.

    Because you’re exercising two completely different muscle groups, you can exercise one while the other is “resting.”

    You’re now getting the same workout done in half the time.

    Captain Marvel is pumped she has a plan to build muscle.

    Also, because you’re resting less, your body has to work harder so your heart is getting a workout too. Jackpot.

    Let’s see how this would play out in a sample workout:

    • Lunges alternating with incline dumbbell presses, four sets each, one minute between sets.
    • Wait a few minutes to catch your breath and get set for your next two exercises.
    • Straight leg deadlifts alternating with wide-grip pull-ups, four sets each, one minute between sets.
    • 3 Sets of planks, stretch, and get the hell out of there!

    #2) CIRCUIT TRAINING

    A circuit requires you to do one set for EVERY exercise, one after the other, without stopping.

    Our very own Coach Lauren explains it here:

    After you’ve done one set of each exercise in succession, you then repeat the process two, or three, or four more times.[22]

    I’ve written about multiple bodyweight circuits here on the site:

    You can download our Beginner Bodyweight Worksheet too to help you get started:

    We have also 15 FREE circuits you can follow in our big Circuit Training roundup guide!

    And lastly, we love building circuit training routines for our Coaching Clients – and we’d love to build them for you too:

    Step #8: How Many Days per Week Should I Train?

    Deadlifts make a great addition when you build your own workout.

    We get this question quite a bit, usually from overeager beavers who decide they are going to go from “sitting on the couch watching The Office on repeat” to “exercising 7 days per week.”

    I would advise something different.

    I mean you can still watch The Office…

    You can build muscle while watching the office!

    …but you don’t need to be training 7 days a week!

    We don’t want you burning out quickly and falling back to square one, a concern we mention in our guide “How Often Should I Work Out?“

    Instead, focus on building proper habits and set a goal of 2-3 full-body workouts per week.[23]

    For starters, your muscles don’t get built in the gym.

    They actually get broken down in the gym, and then get rebuilt stronger while you’re resting…watching The Office.[24]

    By giving your muscles 48 hours to recover between workouts, especially when training heavy, you’ll stay injury-free and get stronger.[25]

    A Monday-Wednesday-Friday workout routine works well to ensure enough time to recover, especially when you are just getting started.

    If you want to do Tuesday-Thursday-Saturday, or Sunday-Tuesday-Thursday, great.

    Personally, I stuck with a Monday-Wednesday-Friday full day routine for nearly 10 years and just focused on getting stronger with each movement.

    These days, I train on Monday-Wednesday-Thursday-Saturday (my workouts on Wednesday and Thursday don’t work the same muscles!)

    “But Steve, what if I WANT to exercise on my off days?” That’s fine!

    Just pick “exercise” that’s fun for you and that won’t exhaust your muscles.[26][[26]]However, don’t forget that recovery is key to preventing injuries and allowing the body to rebuild itself after the stress of exercise. If you are looking to exercise on your off days we suggest that you cross-train. Cross-training involves engaging in a training routine or exercises that are different from what you normally would do. For example, if you always run for cardio, we would suggest that you change things up and go on the elliptical or bike. This allows you to stay active on your off days while also allowing the muscles that are always stressed from running to rest and recuperate. (Haff G, Triplett NT. (2016). Essentials of strength training and conditioning. Fourth edition. Champaign, IL: Human Kinetics).[[25]] 

    Also, here’s a lifehack: Program your workouts INTO your Google calendar (or Outlook).

    You’re much more likely to do a workout that has been planned for in your work week!

    Alternatively, you can hire a coach to program your workouts for you, so every day you know exactly what you need to do!

    Learn how our NF Coaching Program can help you reach your goals

    Step #9: Keep Track Of Everything!

    A photo of someone journaling their fitness progress.

    Last but not least, keep a workout journal!

    As they say, that which gets measured gets improved.

    You should be getting stronger, faster, or more fit with each day of exercise.

    Around these parts, we say “Level up your life, every single day.”

    So track and measure your progress!

    Things to track and record for your workout:

    • Can lift more weight?
    • Can you lift the same amount of weight more times than before?
    • Can finish the same routine faster than before?

    If you see your numbers improving (more weight, faster times, etc.), then you’re getting stronger and gaining more lean muscle mass![27]

    Woot.

    Personally, I track all of my workouts in Evernote.

    I note the sets, reps, weight, and date.

    I have over 1,000 workouts in my folder, which makes it super simple to see what I did last month, or even last year, and to make sure I’m improving!

    Evernote can be great to track the workout you build.

    You can use an actual notebook, a bullet journal, an Excel spreadsheet, a workout app, or a Word document.

    Don’t overcomplicate it:

    1. Write down the date and your sets, reps, and weight for each exercise.
    2. Compare yourself to your previous workout with those exercises.
    3. Focus on getting stronger (more reps, heavier weight, an additional set, etc.)
    4. Repeat.

    Do this with a workout you’ve built, and you WILL get results. I promise.[28]

    Here’s how to properly track your progress and set a new personal best every time you train.

    Steve, Just Build a Workout For Me!

    Inverted rows, like shown here, can make a great addition to a workout. If you build your own workout, make sure to include a pull exercise like this.

    If you’re looking for sample workouts to build off of, take one of the 6 Workouts in our “Gym 101” guide.

    Or if you want a plan to follow, pick one of our 15 Circuit Training Routines!

    If you want to build from scratch, great! Let’s break it down into easy chunks with this recap:

    • ALWAYS warm up – 5-10 minutes on a bike, rowing machine, jumping jacks, run up and down your stairs, etc. Get the blood flowing and your muscles warm.[29]
    • Pick one exercise for each big muscle group – quads, butt and hamstrings, push, pull, and core.[30]
    • Do 3-5 sets for each exercise.
    • Do 5-10 reps per set for each exercise.
    • Determine how many reps and how long you’ll wait between sets for each exercise. Keep it simple. 60 seconds.[31]
    • Increase your efficiency and work your heart by doing supersets or circuits. This results in a higher EPOC meaning greater caloric expenditure and weight loss!
    • Keep your workout to under an hour.[32]
    • Stretch AFTER your workout.[33]
    • Write everything down![34]
    • Give yourself permission to mess up, learn a little, and keep improving as you train more regularly!

    More often than not, when I email people back and tell them how to build their own workout, they generally respond with:

    “Steve, can’t you just TELL me what to do? I’m afraid of building a crappy workout.”

    Why we built THREE options for people like that:

    1) If you are somebody that wants to know they are following a program that is tailor-made for their life and situation and goals, check out our Online Coaching Program.

    You’ll work with our certified NF instructors who will get to know you better than you know yourself and program your workouts and nutrition for you.

    2) Exercising at home and need a plan to follow? Check out Nerd Fitness Journey!

    Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally). Plus, NF Journey will build a workout for you!

    Try your free trial right here:

    3) Join the Rebellion (our free community) and I’ll send you free guides, workouts, and worksheets that you can read at your leisure.

    We need good people like you!

    I certainly encourage you to try and build your own workout routine.

    It can really help you develop a sense of excitement and pride when you start to get in shape based on your workout!

    If you have more questions, or have a workout program you’re really proud of, share it in the comments below!

    -Steve

    PS: Check out the rest of our beginner content. I promise, it kicks ass 🙂

    ###

    Photo Sources: mdwombat, joshtasman: Question Finger 6, black.zack00: Yeaaaah…. Surprise ladies!!, Sterling College: Sterling Gym, ako_law: Stopwatch, black.zack00: Boxing a gentleman’s sport, Photographing Travis: Kettlebells. ahockley: DDC Stuff Sheath and EEEK Field Notes, Ivan Kruk © 123RF.com

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    Steve Kamb

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  • How Do I Sleep Better? (10 Tips for Improved Slumber) | Nerd Fitness

    How Do I Sleep Better? (10 Tips for Improved Slumber) | Nerd Fitness

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    You’re here because you want to get better sleep.

    Well my friend, you’ve come to the right place! 

    We believe proper sleep is so critical for health, we discuss it with each one of our coaching clients. Today, we’ll share our tips for sleeping like a log with you too.




    Here’s what we’ll cover in our Ultimate Guide to Getting Better Sleep:

    Let’s get right to it so you can go hit the hay.

    Why Do I Need to Sleep? (Why Sleep is Awesome)

    sleeping pupp

    Sleep is freaking important, and you should get more of it!

    Article over, I’m going on break!

    Kidding.

    Before we cover why sleep is important, let’s talk about what happens when you don’t get enough.

    For example: If you manage to only get four hours of sleep, a sleep-deprived body can actually act similarly to an intoxicated body. [1]

    Yep, sleep deprivation can make you a little intoxicated.

    Getting less sleep than average regularly? This is correlated with increased body fat percentage, more issues with insulin sensitivity, and even a disproportionate decrease in lean muscle mass when eating a caloric deficit.[2]

    We all know missing sleep can make us grouchy, miserable, unfocused, and unproductive.  

    I know I’m going to have a crappy day in the gym when I don’t get enough sleep the night before. I know not sleeping enough AFTER a workout day can further hinder the muscle-building process. So, what else happens when you don’t get enough sleep?

    Here are some potential consequences of forgoing sleep:

    • Brain shrinkage. Studies have found a correlation between sleep deprivation and brain atrophy.[3] While correlation doesn’t prove causation, it’s believed that disrupting sleep impacts our ability to restore and heal our organs, including our brains.
    • Raised blood pressure. Insufficient sleep might increase your blood pressure.[4] A lack of sleep can impact your central nervous system and your body’s ability to regulate blood pressure. 
    • Increased risk of obesity and diabetes. Certain metabolic diseases, like diabetes, are associated with sleep deprivation. This study found that disrupted sleep might influence our hormones, perhaps increasing our chance of insulin resistance.[5] 
    • Shortened lifespan. When you add up the increased risk of disease from too little sleep, it’s no wonder that a meta-analysis found a lack of sleep is associated with an increase in all-cause mortality.[6]

    Not good. 

    I know Buddy, I like staying up late too.

    Conversely, let’s talk about the awesomeness that is sleep. Here are the benefits associated with getting enough shut-eye:

    • Sleep will enhance your memory performance and creative problem-solving skills. You know, those things that make you smart.[7]
    • Sleep can boost your athletic performance. And we all know appearance is a consequence of fitness.[8]
    • Sleep triggers the release of human growth hormone (HGH), which plays a huge role in muscle and cellular regeneration.[9]
    • Sleep cuts your risk for the common cold and other basic illnesses.  Less sick days at work = more productivity, more awesome, more leveling up.[10]
    • Sleep makes you more resilient to daily stress..aka more willpower!

    Moral of the story: Sleep is awesome.  

    This is going to lead to a natural question…

    How Much Sleep Do I Need?

    What a strange time for a photo shoot.

    There’s some debate on exactly how much sleep a person needs.[11]

    But there are some best practices.

    7 to 9 hours is widely accepted as the ideal target for a good night’s rest. The National Sleep Foundation promotes this range, and researchers in the UK did a study that corroborated the recommendation.[12]

    We’ll roll with 7 to 9 hours as an ideal target for a good night’s sleep.

    I should note, that there is a small percentage of people who have a “rare” gene that allows them to get by on 6 hours of sleep or less.

    “Steve, I’m sure I’m one of those mutants who only needs 6 hours of sleep. Sounds like I’m good to go, right?”

    As much as we all want to be part of the X-Men…

    Lighting would be a great superpower, no doubt.

    I used the word rare there intentionally because only about 4 in 100,000 people have this specific mutation.[13] 

    Realistically, you probably don’t have the special gene that makes you need less sleep. Sorry. 

    This is why the American Academy of Sleep Medicine and the Sleep Research Society both recommend “healthy adults” get at least 7 hours of sleep.[14]

    Knowing you need to get 7 hours of sleep is one thing. But knowing is only half the battle…

    Some things are easier said than done.

    So let’s get to the root of the problem for most: 

    “I know I need to sleep more, but my day is too busy and I just can’t get to bed sooner or wake up earlier.”

    First and foremost, you’re not alone. According to a recent report from the Centers for Disease Control and Prevention, nearly a third of all working Americans get six hours or fewer of sleep a night.[15]

    Does any of this sound like you?

    • I am always freaking tired, and I need five cups of coffee to get through the day.
    • Even on days when I get enough sleep, I wake up groggy.
    • I get to ‘bed’ but I toss and turn and it takes me forever to fall asleep.
    • I hit snooze half a dozen times before miserably crawling out of bed.

    Let’s see if we can fix these issues.

    What Does Good Sleep Look Like? (The Perfect Night)

    Dominic, my nephew

    Let’s imagine a perfect night:  

    You go to bed at a time that you’re happy with. You’re not stressed out because you didn’t just watch The Walking Dead, you’re reading a good fiction book in bed that’s putting you closer to sleep rather than checking your smartphone or screwing around on the internet (damn you Twitch.tv).

    You sleep uninterrupted through the night. You have kickass dreams.

    Good dreams might not depend on the quality of sleep you get, but they're better than nightmares.

    When you wake up, whether naturally or with an alarm…you immediately get out of bed, without a single snooze, and you feel damn good.  You then crush your morning routine and dominate your day.

    If you’re looking at your screen and laughing right now, you’re not alone. I’d guess this is a pipe dream for a huge majority of our society because they’re not sure how sleep actually works, and thus have NOT made sleep a priority.

    It’s time to start looking at sleep as one of your most important tasks. Like I said, we value it so much here, that we bring up sleep duration and quality with every single member of our 1-on-1 Online Coaching Program.




    What Are the Stages of Sleep?

    So cute.

    Like the Indiana Jones movies, sleep can vary in quality.

    Some types of sleep can be great, while some sleep can be crappy (and potentially involve aliens).

    Agreed! Why aliens...

    Let’s take a quick look at the different stages of sleep first.

    We have Rapid Eye Movement (REM) Sleep, and Non-Rapid Eye Movement Sleep:[16]

    • Non-REM Sleep Stage 1: Where you’re kind of asleep…but not really…but working on it. This lasts about 5-10 minutes.
    • Non-REM Sleep Stage 2: Your heart rate slows, your body temperature decreases, and you start to drop further into slumber…this can last about 20 minutes or so.
    • Non-REM Sleep Stage 3 and 4: also called “slow-wave sleep,” and each can last up to 30 minutes. These stages are where you get “deep sleep.”
    • REM Sleep: This is the point of the night where your eyeballs flail around your eye socket. It’s also when dreaming occurs, and one of the most important stages for mental functioning the next day.

    Your body goes through these stages in order, but as you repeat sleep cycles (which are 90 minutes), the duration can shift dramatically.

    Sleep Junkies provides a pretty good graph of different sleep cycles (in their article on sleep and alcohol), which we’ll borrow below:

    As you can see, the duration of our sleep stages shift throughout the night.

    In this example of “Cycle 5” the sleeper barely spends any time in “deep sleep,” but much more time in REM sleep. 

    Our bodies are cray like that. 

    What’s with the different stages of sleep?

    • During the deep stages of NREM sleep (3 and 4), our bodies build bone and muscle (like after you strength train), repairs tissue, and boosts our immune system.[17]
    • When your body kicks into REM sleep, this is when your brain has increased activity and leads to dreaming, while your body is the most ‘paralyzed’ and knocked out.  Some studies say that REM is most important for restoring brain functions. [18]

    What’s crazy is that your entire morning can be dictated by what stage of sleep you were in before waking up.  If you’ve ever only slept a few hours and woke up feeling great, or conversely slept plenty of hours but woke up groggy, this could explain it!

    Don’t worry, I’ll explain exactly how to stop this from happening with the Nerd Fitness Sleep Calculator.

    But first…

    How to Get Better Sleep (The Single Best Advice on Better Shuteye)

    I wonder what this LEGO's sleep strategy is?

    We have a circadian rhythm (a daily biological clock) that ebbs and flows throughout the day.

    Our body uses outside stimuli and our own activity to produce certain hormones at certain times to make our body more prepared for the required functions at that time (alertness vs restfulness).

    Look at it from an evolutionary perspective – way back in the day (which was a Wednesday):  

    • When the sun rose, our bodies are signaled “the day has begun! get cracking!” We reduce the hormones that make us sleepy, and produce more hormones that allow us to do the things that need to get done.
    • As the sun went down, our body starts to produce more melatonin, which produces that sleepy feeling and encourages us to rest/recover. Our only option for light back then was a candle or campfire. If that went out, we’d have moonlight and nothing else.
    • While sleeping, our bodies knew to cut back on urine production, decrease body temperature, decrease heart rate, and muscle activity. Our brains are still highly active during our sleeping.

    Unfortunately, these days, our bodies aren’t tied to the rise and fall of that giant ball of gas above us.

    Instead, we can use electricity, alarm clocks, computer screens, smartphone screens, and all other sorts of outside stimuli to adjust our natural sleeping schedule.

    This means that our bodies often have no effin’ clue what time it is!

    Our homes can often be like dungeons when it comes to daylight.

    Outside of our circadian rhythm, we have another biological system that tells us when to go to bed: the chemical adenosine.[19]

    Think of it as “sleep pressure.” As soon as you wake up, your body starts to produce adenosine. When it hits a certain threshold, you get tired and start thinking about your pillow.

    You really want your circadian rhythm and adenosine buildup in sync. When they’re not, it’s terrible.

    You may have experienced it: jetlag comes about when you’re in a different part of the world than your home, so the change in daylight throws off your circadian rhythm.

    Our circadian rhythm really is controlled by the sun.

    For example, let’s say it was daylight when I left London and it’s daylight when I arrive in New York 10 hours later. 

    But your sleep pressure system doesn’t know this, so it’s trying to send you to bed, despite it being high noon.

    Here’s when things can really go haywire: you finally get to bed in New York, but your circadian rhythm is still linked to London (which is now morning), so it starts making you more alert despite being nighttime in Manhattan.

    And insomnia ensures…

    We've all been there buddy

    This brings us to the single best advice on getting better sleep: do what you can to go to bed and wake up at the same time every day.[20] 

    Even on weekends whenever possible.

    This helps your circadian rhythm and adenosine buildup stay in line with each other. Things get awful when these two systems are out of whack.

    This isn’t our only piece of advice on getting better sleep!

    Here are 10 more tips on engineering a perfect night’s rest:

    #1) Avoid screens as you get closer to bedtime. Why avoid screen time? A couple of things to consider:

    • There is some evidence that the light emitted from electronic devices interferes with our circadian rhythm.[21] Artificial light, specifically blue light, is thought to confuse our body’s internal block. To capitalize on this concern, companies are now selling blue light-blocking glasses, which are advertised as sleep aids. Studies done on the effectiveness of these blue light blockers are mixed.[22] 
    • What else can be going on? Our devices are designed to monopolize our attention, which means we spend more time on our phones instead of sleeping. We’ve all been there. This is why there’s an association between social media use and sleep deprivation.[23]

    #2) Consider purchasing red lightbulbs to use in your bedroom lamps, so your bedroom is a place of soft light rather than bright/harsh light.[24]

    #3) Keep your bedroom cool (but not too cold). Outside of light, our bodies use temperature as a signal to go to bed.[25] It gets colder at night, so this shift in temperature tells our body it’s time to go to sleep. Personally, I’ve found that keeping my bedroom cool helps me fall asleep. It’s been a real game-changer. What’s the sweet spot? Experiment a little here, but shoot for somewhere between 60-67 degrees Fahrenheit (15-19 Celsius). Just don’t go too cold, which can also disrupt your rest. 

    Is it just a couple of flakes?

    #4) Consider getting black-out curtains for your bedroom windows, especially if you live in a city.  Living in a city, there’s always something bright and shiny happening outside my window – it wasn’t until I purchased super dark curtains to cover up my windows that I noticed an improvement in my ‘fall-asleep time.’

    #5) Earplugs or a white noise machine might be a good idea. Sounds and other forms of ear pollution can be a distraction when you’re trying to sleep. White noise machines might drown some of this out, and studies show they do help, but some good ole fashioned earplugs could do the trick too.[26] 

    #6) No TV in bed.  This might be incredibly difficult for you if you’ve been falling asleep to TV for years.  Instead of falling asleep with the blue glow of a TV at the foot of your bed, read a book – trust me, it will put you right to sleep.[27] 

    #7) Get in the habit of reading fiction. Reading puts me to sleep within a few minutes most night, though only if I’m reading fiction. When reading non-fiction, my mind starts to race with all of the new ideas and things I could be working on. Either read real books or read on a Kindle, no iPads!   

    #8) Buy the right TYPE of Mattress for you: I slept on a soft mattress with two mattress pads for a few months years ago and wondered why I woke up with lower back pain every day. Turns out, my back was jacked up, and the soft mattress made things even worse. Since switching to a firm mattress, I wake up without back pain. Lesson learned here: I’m not smart.

    #9) A lot of this can depend on HOW you sleep! Are you a side sleeper? Back sleeper? Stomach sleeper? Turns out there are some evolutionary reasons why some styles work better than others! Personally, I use the “half-military crawl position” outlined by Tim Ferriss (scroll down to tip 11 for the position).

    #10) Have allergies? Try a hypoallergenic pillowcase! Your allergies could be affecting you while you sleep, and having the proper pillowcase can make a world of a difference.

    How to Get More Sleep

    I have heard koala's sleep quite a bit.

    So we’ve covered how to get BETTER sleep, what if you also need to get more of it?

    In order to start getting more sleep, sleep must become more of a priority. If you constantly stay up too late because things need to get done, evaluate how your time is spent after work. Seriously, think about it!

    • Are you doing the important tasks first? Or are you messing around on the internet and not starting your tasks until late in the evening.
    • Are you watching late-night shows long after they’ve become enjoyable, simply because your DVR records them?
    • Are you checking your smartphone while in bed, watching Twitch, or using your laptop to watch more shows you don’t really care about on Netflix?

    Yes, I understand we have parents who read Nerd Fitness and have to stay awake and function on minimal sleep (I commend you, and wish you luck!).

    However, for many of us, less sleep is often a result of disorganized priorities and poor use of our time.

    Here are the best practical tips for giving you the greatest chance at getting into bed earlier:

    • Don’t drink caffeine after lunch if possible. Caffeine can have an effect up to 6 hours after consumption. We love caffeine for many reasons (in moderation); however, you want to make sure it’s not consumed too late or your body will revolt.
    • Turn off the electronics sooner.  I have to enforce a “laptops closed by 8PM” or a “TV off after 10PM” rule on many nights or I never get to bed. I get lost in Internetland far too easily.  Putting in actual barriers really helps.  If you find yourself checking Facebook and Twitter and other sites incessantly, BLOCK YOURSELF from those sites after a certain time.
    • Stop watching crap TV shows! Just because it exists doesn’t mean you need to watch it. Pick a FEW shows you watch on Netflix, but be wary of the “auto-play” next episode! Netflix is counting on you to be lazy to watch another episode accidentally instead of getting sleep.
    • Shift things by 15 minutes every week. If you want to get to bed sooner, don’t just try to get to bed an hour earlier than normal. You’ll probably lie in bed for that whole hour wondering why you can’t fall asleep, stressing yourself out and making things worse (remember our lesson on circadian rhythm). I shifted my pattern by waking up 15 minutes earlier and getting to bed 15 minutes sooner. Then I repeated that process over a series of weeks. Eventually, you can shift your bedtime by an hour or two, but do it gradually!

    How to Wake Up (The NF Sleep Calculator)

    More or less the right time always for certain people.

    Is there any more annoying sound in the world than the “beep beep beep” of an alarm clock?  

    Well, maybe this.

    But you get the point.

    So here you are, dreaming about riding a dragon, doing improv with Liam Neeson, and playing poker with Iron Man and Spock…and that damn alarm clock wakes you up. You are now incredibly groggy and miserable.

    Did Bugs Bunny wake up in the middle of his sleep cycle?

    Here’s what’s happening: Remember earlier how we talked about different sleep cycles? Depending on which cycle you were woken up during, your body can struggle to move from “asleep” to “wide awake.”

    • Wake up in the right phase and you can feel energized and ready to go.
    • Wake up in the wrong phase and you will feel lethargic and sleepy.

    Because we’re often waking up at times when we’re not ready to wake up, timing can be everything when it comes to getting out of bed.

    Have no fear! Let’s give you a timetable to base your sleep schedule on, so your alarm clock isn’t so jarring.

    Here are some assumptions we’ll use:

    • You need about 15 minutes to fall asleep.
    • A sleep cycle is 90 minutes.
    • You want 5 or 6 sleep cycles (our 7-9 hours range).

    THE NERD FITNESS SLEEP CALCULATOR

    Wake up: 5am

    • Bedtime for 5 Sleep Cycles (7.5 hr): 9:15pm
    • Bedtime for 6 Sleep Cycles (9 hr): 7:45pm

    Wake up: 6:30am

    • Bedtime for 5 Sleep Cycles (7.5 hr): 10:45pm
    • Bedtime for 6 Sleep Cycles (9 hr): 9:15pm

    Wake up: 8am

    • Bedtime for 5 Sleep Cycles (7.5 hr): 12:15am
    • Bedtime for 6 Sleep Cycles (9 hr): 10:45pm

    You get the gist. Try to time your alarm clock to a natural break between sleep cycles.

    Technology might help here too!

    • Set a “go to bed” alarm, rather than a wake-up alarm! Remind yourself WHEN you should go to sleep. Bonus points if you can rig it to also shut off your wifi so that you actually have nothing exciting left to do in your house except read a book and go to sleep!
    • Try a dawn-simulator alarm clock. Rather than waking yourself up in pitch black with a disgusting beeping noise, why not gradually rise as if there was a natural sunrise in your room?

    Feel free to sing the first line of “Circle of Life” at this point. I just did.

    Also, DON’T SNOOZE!

    Instead of snoozing, set your alarm for 30 minutes later and SKIP snoozing entirely. If this is an issue for you, put your alarm across the room so you need to physically get out of bed to turn it off! 

    Here are a couple more tips to help your alertness in the morning:

    1. Still feeling groggy? Go for a walk first thing.  A mile every morning, if you can. Heck, do it while walking to Mordor! Walking outside and seeing that blue sky can trigger your body to release the hormones that encourage you to feel more awake and alive.
    2. Consider blue light therapy during the day. Productivity guru Tim Ferriss swears by it, and the reviews are overwhelmingly positive, so I’ll be testing one out during the winter months to see if my mornings are marked by increased energy. If you’ve used one and had positive/negative experiences, I’d love to hear about it in the comments.

    Am I a Night Owl or a Lark? (Why Am I Not a Morning Person?)

    Legit question, how much do owls sleep?

    According to studies, about 1 in 10 people are true morning people (“larks”), while 2 in 10 are considered “night owls.” The rest fit somewhere in the middle as “hummingbirds.”

    What this means: Some of us are more alert at certain times of the day and naturally want to rise earlier or stay up later. [28]

    Now, the difference between the two extremes isn’t as DRASTIC as we’ve made it out to be.  Humans can never be truly naturally nocturnal – we don’t have night vision (yet…).

    Someday, maybe...

    We’re not programmed to operate during the middle of the night.  But, we CAN use our natural tendencies to help us be more efficient and productive during certain parts of the day.

    We can change and adapt. Just like those who successfully work a night shift job (tips on that here), many who consider themselves a night owl may find they can become a morning person if they set themselves up for success.

    I used the excuse for years of being a “night owl” to screw around all day and work from midnight to 4 AM each night, when it really just required a shifting of my priorities and productivity hacks.

    What this all means: Identify your biological clock and try to adjust around it if possible. However, if your job requires you to get up early or stay up later, most of us can make an adjustment. Don’t let your poor habits blame “being a night owl” like I used to.


    Should I Take Naps? (How to Nap During the Day)

    Ugh, too much cute

    Although generally not part of a day here in the States, we’re actually programmed to desire a quick nap in the early afternoon.[29]

    In other countries, naps are more socially acceptable (Siesta? Si, por favor!). If you feel bad that you get tired in the early afternoon, it’s not because you’re lazy. It’s because you’re naturally wired for naptime.  Now, you might still be lazy, but it’s not related to your nap schedule.

    So, behold the power of the power nap:

    Didn’t get enough sleep last night? Only have 20-30 minutes for a quick break? Try the caffeine-fueled power nap.

    Fun fact: If you’ve slept less than normal, taking a 90-minute nap the following day could lead to an increased amount of REM sleep in that nap.[30]

    What Is Sleep Apnea? (What’s the Best Treatment for Sleep Apnea?)

    Does Buddha snore when he sleeps?

    Sleep apnea is a condition where someone periodically stops breathing while sleeping.

    While there are a few different versions of sleep apnea, the most common is “Obstructive Sleep Apnea,” which occurs when throat muscles become overly relaxed. 

    A telltale sign of obstructive sleep apnea is loud snoring, although not everyone who snores has sleep apnea.

    Can you snore underwater?

    Sleep apnea can potentially be pretty serious, what with the whole not breathing thing going on. It depends on the severity of the condition.

    • If it’s mild, it could be mostly harmless.[31]
    • If it’s serve, not breathing correctly could majorly disrupt sleep, to the point of increasing the risk of certain diseases.[32] 

    How do you know if your sleep apnea is mild or severe? 

    Unfortunately, the only way to really be sure is to head to the doctor. If you go to your primary care physician, they will likely refer you to a sleep specialist to find out.

    If you feel tired in the morning despite getting plenty of sleep, and a partner or loved one complains that you snore, it might be worth looking into a sleep apnea diagnosis.

    I think we've all at one point related to Marge here.

    I will mention that being overweight can contribute to obstructive sleep apnea, so weight loss could be a possible treatment.

    If weight loss is your goal, then you’ve come to the right place. We specialize in helping people achieve sustainable weight loss. 

    I’ve got a couple of resources to help you start your journey:

    1. How to Lose Weight (Without Dieting): check out our guide on the 5 rules for sustainable weight loss. If you’re not sure where to start, start there.
    2. Our 1-on-1 Online Coaching Program: if you want a trained professional to tell you exactly what to do, check out our coaching program. Many clients jumpstart their weight loss journey with the help of a NF Coach, and the results they’ve achieved can be incredible. 

    In the meantime, try a different sleeping position (like the aforementioned half-military crawl position to keep your passages open).

    What Is Second Sleep? (Waking up in the Middle of the Night)

    Adorbs.

    Biphasic Sleep is sleeping in two distinct periods.

    We’re gonna go back in the day again: during winter months, nighttime could last 12-14 hours.

    With our bodies’ production of melatonin (the “sleepy time” hormone) kicking into high gear when that sun drops, people had nothing else to do (no TV, PS4, or iPads) and would fall asleep early. Then they would wake up for an hour or two in the middle of the night to read, pray, or think, and then fall back asleep for another 4-5 hours before waking up for the day.

    If you’ve ever gone to bed at a normal hour, and then woke up in the middle of the night without being able to fall back asleep for an hour or so, you know what I’m talking about.

    Maybe Cartmen here is jetlagged.

    Here’s the thing: this is actually quite natural![33]

    Rather than freaking the heck out and lying in bed wondering why you can’t fall asleep…consider it something that is more common than our current sleep schedule.[34] Don’t be afraid to turn on the light (red light!) and read a book or use the time for meditation until you can fall back asleep.

    This one ‘mental shift’ alone can keep your stress levels down and let you get back to sleep faster and provide you with BETTER sleep.

    4 Tips and Tricks to Hack Sleep

    Even this tiger looks cute when he sleeps!

    #1) Macrodozing:

    😉

    #2) Clear your mind, Neo.

    I often spend my nights in bed thinking and worrying about all of the things I need to do the next day. Instead of stressing out about it, take a minute and write down the things you need to do the next day. Then set it aside.

    A notebook, a post-it note, an Evernote file, whatever.

    Do a brain-dump and clear your head so you can focus on reading A Game of Thrones without thinking about the next day’s tasks.

    #3) Want to control your dreams? It’s called “Lucid Dreaming,” it’s possible, but requires work. I’ve only been able to do it once, but haven’t given up hope that it can become a more common occurrence! Ultimately, this allows you to live out a real-life version of Inception.

    We really had to include this.

    #4) Have way too much time on your hands and not constricted by societal norms?  Try Polyphasic sleep  and then tell me how it goes 🙂  It didn’t work for Kramer, but it might work for you!

    (But it probably won’t).

    Start Sleeping Better Tonight (Next Steps)

    Tracking your sleep will help you improve it!

    Like, anything, that which gets measured gets improved.

    Now, if you’re somebody that isn’t really detail-oriented, just start by picking ONE or two changes above, and focus on building that Hard Hat Habit. However, if you like to nerd out about certain details, why not nerd out about your sleep?

    Starting tomorrow morning, when you wake up, recap the previous day with a journal entry:

    • What time did you wake up, and what time did you actually get out of bed?
    • How many times did you hit snooze?
    • After work, how much television did you watch?  After you finished watching, did you go right to bed?  Did you fall asleep with the TV on?
    • How long did you lie in bed before actually falling asleep (obviously this will be tough to tell, but you can estimate).

    A quick recap on what to do:

    • Change one or two things about your current strategy.
    • Turn off the computer 15 minutes earlier.
    • Stop watching TV in bed.
    • Read fiction.
    • Limit the amount of blue light and screen activities that amp you up at night.
    • No more snoozing.
    • Set the alarm clock across the room.
    • Go for a walk in the morning outside.

    If you want to use technology: F.Lux for your computer, red bulbs in the bedroom, Sunrise alarm clock for waking up without disturbing deep sleep.

    That should just about do it for today’s article. 

    If you’re looking for where to go from here, I’ve got some options for you. But I’m only gonna tell you, because you’ve been a good sport this whole article.

    NEXT STEPS IF YOU WANT TO GO FARTHER! 

    #1) Our 1-on-1 Online Coaching Program: a coaching program for busy people to help them lose weight, get strong, and level up their lives!

    We take sleep so seriously, we discuss it with each and every client. 

    Nerd Fitness Coaching Banner

    #2) If you want an exact blueprint for getting in shape, check out Nerd Fitness Journey! Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).

    If you follow our Sleep missions, you’ll learn to improve your night rituals while earning XP! Sah-weeeet.

    Try your free trial right here:

    #3) Join our amazing free community, the Nerd Fitness Rebellion! Not only is it free to join, but we’ll provide you with loads of free goodies when you sign-up:

    Now, I’d love to hear from you:

    • What questions do you have about sleeping?
    • How have you learned to be better at it?
    • What are you still struggling with?
    • Have you tried sunrise alarm clocks or blue-light devices?
    • What are your favorite sleep aids or sleep hacks?

    Let’s hear it!

    -Steve

    ###

    gif sources: Gremlins, Storm, GI Joe, Yogi, South Park, South Park II, What time is it, Armageddon, Morning Bugs, Night Vision, Bugs Insomnia, Buddy, Bill Murray, Snoring Homer, Patrick Sleeping.

    photo sources: Sleep Cycle, Tired Lego, Sleeping Lego, Sleeping Puppy, Sleeping Baby, Sleeping Cat, Sleeping Koala, Sleeping Bunnies, Side Sleeping Lego, Sleeping Kitty, Owl, late alarm clock, Sleeping Tiger, Notepad, Laughing Buddha, 

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    Steve Kamb

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