342: Pro Tips for Improved Sleep and Performance (Habits, Supplements + More)

Morning Workouts

Engaging in early morning workouts can significantly enhance sleep quality and align your circadian rhythm. Danny Matranga emphasizes that starting your day with exercise not only helps you accumulate fatigue but also rewires your body to become more of a morning person, making it easier to fall asleep at night 1. He notes, "I've yet to find anything that more reliably helps people fall asleep at night and stay asleep throughout the night."

It's simply getting up 1 hour earlier than you normally would to engage with your workout or your exercise in the morning hours.

--- Danny Matranga

This routine, practiced consistently, can make it difficult to feel overly wired in the evening, thus promoting better sleep 1.

   

Heat Exposure

Heat exposure through warm baths, showers, or sauna use can effectively prepare the body for sleep by managing body temperature. Danny Matranga explains that exposure to warm temperatures before bed triggers a cooling effect, aligning with the body's natural circadian rhythm, which involves a drop in core body temperature at night 2. He states, "Warm water immersion and sauna all help with relieving muscle tension, help with improving circulation, can help with immune modulation, can relieve stress."

When you warm up with a warm bath or a warm shower or a hot sauna or a hot steam room, that's going to actually facilitate this natural decrease or more rapid decrease in core body temperature.

--- Danny Matranga

This practice not only signals the body that it's time for sleep but also offers additional benefits like stress relief and improved circulation 2.