The 5 AM Revolution: Why High Achievers Wake Up Early and How You Can Do It, Too

by Dan Luca

B. At night, before going to bed Did you set out to be in bed by 10PM? Did you set your alarm clock 30 minutes before the hour you would like to be in bed by? Did you eat at least 4 hours before going to bed? Did you especially eat vegetables and fruits that stimulate the production of melatonin (bananas, nuts, kiwi)? Did you avoid drinking alcohol, coffee, eating chocolate or smoking before going to bed? Did you set your alarm clock so that you were able to sleep between 7 and 8 hours? Do you have a pillow that helps you relieve any tension you might feel along your spine? Do you have a quilt that ensures optimal thermal comfort during the night? (namely, you shouldn’t be sweating nor feeling cold) Do you have comfortable pajamas? Is your room quiet? If you hear any external noises you can’t control, do you use ear plugs? Is the room temperature between 60°F and 68°F? Is your room dark during the night? Do you use a face mask if it’s not dark enough? Did you avoid practicing activities in the bedroom that stimulate your intellect for at least two hours before going to bed? Did you complete your daily review to alleviate your emotions? Did you organize your to-do list for the next day so that you can feel you have things under control?

The great sleep night check list