how to not give a fuckestablish sleep routine
you're probably underslept right now
let's start with an uncomfortable truth: if you need an alarm clock to wake up, you're not getting enough sleep. if you need caffeine to function in the morning, you're not getting enough sleep. if you crash in the afternoon, you're not getting enough sleep.
and no, you're not one of those rare genetic mutants who thrives on 5 hours. those people exist, but they represent less than 1% of the population. you're almost certainly not one of them.
why sleep is the foundation
every other self-improvement practice — exercise, meditation, focus, emotional regulation, decision-making — degrades when you're underslept. you can have perfect nutrition, a killer workout routine, and a world-class morning ritual, but if you're running on 5 hours of sleep, you're building on sand.
sleep is when your brain:
- consolidates memories and learning from the day
- clears metabolic waste (including proteins linked to alzheimer's)
- regulates hormones that control hunger, stress, and mood
- repairs tissue and strengthens the immune system
skip sleep and you're essentially choosing to be dumber, sicker, fatter, and more emotionally reactive. great trade, right?
building your routine
the key word is routine. your body runs on circadian rhythms, and consistency is what keeps those rhythms calibrated.
- pick a wake time and stick to it — yes, even weekends. this is the anchor
- count backward 7-8 hours — that's your bedtime. non-negotiable
- create a wind-down ritual — dim lights 1 hour before bed. no screens (or at least blue light filters). read, stretch, journal
- optimize your environment — cool (65-68°F), dark (blackout curtains), quiet (earplugs or white noise)
- no caffeine after 2pm — caffeine's half-life is 5-6 hours. that afternoon coffee is still in your system at midnight
know yourself
are you a morning person or a night owl? this isn't preference — it's genetics (your chronotype). stop fighting your biology and design your schedule around when your body naturally wants to sleep and wake.
the most successful people aren't the ones who sleep the least. they're the ones who sleep the smartest.
if this resonated, share it with someone who needs to hear it.