by Tony Gjokaj February 18, 2020 8 min read
Back in 2018, I was working 50-55 hours a week managing 4 rental car branches simultaneously while physically running the busiest of the four branches.
From 6 am, It would take me 45 minutes to get there.
The branch opened at 7:30 am, but customers would line up at the doors, so I would open early for them.
After we closed at 6 pm, I would be there until 6:30-7 pm.
It would take me over an hour and 15 minutes to get to the gym from there.
My gym workouts would be over an hour.
I would go to bed around 11 pm... to wake up at 4-5 am.
In those four months of doing this (before I got promoted), I was quite SHOCKED that I didn't have gray hair.
I was completely DEPRIVED of sleep, but there was no way around it.
Even when I slept for over 10+ hours on weekends... science has shown trying to "rack up" on sleep after days of deprivation.
So I had little to no options...
This all adds up over time. I would try to sleep in on weekends… it was never enough.
I didn’t feel good. My sanity was non-existent.
Sleep deprivation sucks.
Sleep deprivation is a pretty dangerous thing: one in three people are sleep deprived. It might not sound bad, yet sleep deprivation leads to about 20% of accidents in the United States. To make matters more challenging, lack of sleep has a correlation to weight gain and depression.
In just a simple paragraph, I am telling you to OPTIMIZE YOUR SLEEP!
Many of us suffer from sleep: I had severe anxiety many times in my life, even as much as getting three-five hours of sleep every night for three straight months. I felt like I lost my sanity, mood, and self-control.
This post will dive deep into sleep, and some of the actual strategies you can use to have better sleep!
My hope is to help you get some strategic sleep.
Let’s get after it!
While "sleep is the cousin of death", sleep is the cool cousin: it extends life.
Your body NEEDS sleep for a plethora of reasons.
Sleep deprivation can impact us physically and mentally to a huge extent.
In fact, some of these problems can eventually be dangerous in the long term. No amount of caffeine can help you recover from sleep deprivation, and consuming any more than your regular cups of coffee could possibly impact you negatively.
Here are some consequences as a result of poor sleep:
Since we strive to perform and improve every day, poor sleep habits can truly impede our growth physically and mentally.
There's a difference between sleep quantity and quality.
When discussing sleep, we typically talk about the amount of sleep we get.
If it’s a busy or intense day, some of us will mentally calculate how many hours of sleep we will get before the next day… it is predetermined to suck if we get less than five hours of sleep.
We can argue that a solid quantity of sleep is different for everyone. Some of us may need as little as six hours, while others need as much as ten.
Some might also need more as a result of dieting and exercise.
While quantity plays a big factor, there is another factor that we believe should be optimized regardless if you get enough or too little sleep: Quality.
We always discuss how many hours of sleep we get, but quality plays a huge part in sleep as well.
Having a better quality of sleep means improving the effects of the amount of sleep that one gets. In addition, better quality of sleep can lead us to falling asleep faster.
Anecdotally, when I was working 60 hours a week at my corporate job, the quantity of sleep was out the window.
I could only focus on quality at that moment of my life. Maximizing my sleep quality made my five hours of sleep feel like seven.
Arguably, sleep quality should be strategically optimized if quantity is out the window.
In the best-case scenario, a combination of quality and quantity of sleep will maximize sleep. Being well-rested is probably one of the best feelings someone can encounter.
It can be euphoric at times.
However, we can't always be perfect.
In this section, we discuss strategies in sleep that will improve the quantity, quality, or both. You can try to implement all of these strategies, but implementing just a couple of them can make a HUGE difference in your sleep.
Regardless if you're a late night person, many of us will get better sleep waking up at 7 am and falling asleep around 11 pm. Our circadian rhythm regulates this and signals to us when we need sleep.
Just by exposing yourself to the morning light around 7 am will improve sleep quality in the long-term.
Something as simple as light exposure has been proven to treat the majority of insomnia cases*. In normal adults, morning light exposure improved both the quality and quantity of sleep.
So if you can, be an early bird and experience many benefits that go along with it.
I always found it hilarious when people discuss sleep with me and I find that they drink Starbucks at 8 pm.
We all know that caffeine promotes wakefulness, and it is typically extremely difficult to force yourself to bed right after you consume caffeine.
So limit your caffeine intake 4-8 hours before bed. Try to experiment with the lower end and then move into the higher end depending how you feel the next morning.
Consistency is the key to success. Having a consistent sleep schedule can make it easier and feel less like a “chore” to some.
This is where the habit-building comes in: if you make it a habit to sleep around the same time each day, you will create a schedule that you can be able to adhere too.
Today, I set a mini "sleep ritual" one hour before bed. In this hour, I limit electronics usage, put my phone on the charger (far away from me, I will discuss this later), and prepare some things for tomorrow morning. This helps me ease into a good night's rest.
If you're constantly on the go, set a consistent sleep routine 15-30 minutes before bed.
Just make it consistent!
Temperature, mattress quality, and the way you sleep can make a big impact on your sleep quality and quantity. It’s important to have a cool and cozy room.
Blue light is an artificial lighting that we are exposed to through our phones, computers, or television. Towards the evening, you want to eliminate this as much as possible. According to Harvard Health, artificial lights can easily impact our circadian rhythm.
Remember that the circadian rhythm not just impacts our sleep, but also impacts our bodily functions.
In an ideal situation, you would want to avoid any forms of blue light 1-2 hours before bed… but that's VERY difficult today. There are still ways to eliminate blue light exposure if you have to do computer work or scour social media.
Here’s what I recommend if you can’t remove blue light exposure:
I have to personally keep my phone away from reach as well so I don’t reach for it instinctively. When it's an instinctive habit to grab your phone, it's quite easy to get lost in social media, memes, and more.
While you wouldn’t think this would make a difference, it has assisted me in getting quality sleep.
In many articles I have read about sleep, a lot of them mention that you shouldn’t have a big meal before bed because “you won’t be able to sleep”.
I must be the outlier in the situation because consuming a lot of carbs before bed makes me sleep like a baby.
Here is what I propose:
See which one works and use it to your advantage.
Just like strategizing with nutrition, exercise could be optimized based on your energy levels. Here are some thoughts to optimize your exercise so that you can sleep soundly:
In my personal experience, strength training gets me exhausted, so I prefer to train in the evening.
Melatonin supplements can make a big impact on sleep quality and quantity in the evening.
There are many of these supplements out there. However, some provide larger amounts of melatonin. This can lead to next morning grogginess.
We believe less is more in this approach.
Our sleep elixir, Drift, carries a small dose of melatonin. This allows us to focus on more efficacious dosages with other ingredients that improve sleep quality.
For example, we use 600mg of Lemon Balm in Drift. Lemon Balm is a herb that helps promote improved levels of calmness before bed.
Even if you get 6 hours of sleep, you should expect some good sleep with it.
You can click here to get it on Amazon, or click the banner below.
If you don't typically get sunlight because you work indoors, taking a Vitamin D3 supplement in the morning is a solid option as well.
According to various studies, weeks of Vitamin D3 supplementation has been shown to improve both sleep quality and quantity.
We believe it's a great supplement to have in our arsenal, especially when we work indoors or if you don't get direct sunlight where you live.
As you can see here, we can argue that the quality and quantity of sleep can be attributed to lots of issues in society today: hormonal problems, obesity, sleep disorders, mood disorders, and more.
Are you ready to really focus on improving sleep?
There's typically always room for improvements, and really focusing on optimizing your sleep.
To conclude this, I wanted to give you two final notes:
Thanks for reading!
If you have any questions or comments, feel free to email us at email@example.com, or Direct Message us on Instagram!
Until next time ReforgedLegion! Go out there and crush it!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
Sign up to our list and get free access to our 30 day LIFT Your Mood Course and Digital Book!