Oct '24 • 👍 News
How I went from working 2 - 3 hours a day to 8 - 10 hours+ effortlessly
Just a few months ago (in August 2024), I was only able to get about 2 - 3 hours a day of work done for my online coaching business.
Because I was chronically tired all of the time from my poor sleep (it would take me hours to fall asleep each night)
And after much trialling, testing, experimenting and implementing…
Fast-forward to now I’ve been able to completely FIX my sleep,
and as a result of that, I’m able to work 8 - 10 hours a day on my business effortlessly.
This has lead to me last month booking almost 2 and a half times more calls for my online coaching business compared to the month before,
as well as closing more deals and making more money.
And in this post I’m going to give you a 3-step framework that took me from taking hours to fall asleep to now in MINUTES.
And as a result book 2.5X more calls, land more clients ect.
NOONE tells you about this sort of information.
They keep telling you to change up your lead strategy or content strategy or other B.S.
Rather than working on your sleep which impacts all areas of your life, especially your productivity.
Now I know that you want to grow your online business and make an extra $2K, $5K, even $10K/mo from it.
And I’m here to tell you you definitely can.
You just need the right framework, and in this post it’s EXACTLY what I’m going to give you.
Let’s get straight into it.
STEP #1 Clearing The Mind
Your mind will often race about your business before bed
When your mind races, it causes you to be stressed and anxious
Therefore leading to a pulse of CORTISOL in your body.
Cortisol is a stress/alertness hormone which is great in the morning,
but not at night.
It incredibly difficult to fall asleep
Then the next morning, you feel tired, groggy, you can’t get as much work done that day
Because you don’t get as much work done, that night you overthink about it again and the cycle continues.
How you can actually clear your mind before bed:
STEP #1.1: Worry Journaling
This practice is incredible before bed.
Journal out all of your thoughts, worries, concerns ect.
It pretty much dumps your mind onto that piece of paper.
Do this for about 10 - 30 minutes in your evening routine.
STEP #1.2: Planning Out The Next Day
I remember the times when I’d be overthinking about plans for the next day.
I’d be thinking of things like
“What cold DM am I gonna send to this guy?”
“What YouTube video am I going to script and record?”
“Should I make this guide or this guide?”
And it would just go on.
The thing is I’d be planning it all out in my head while I was in bed but that would make me take LONGER to fall asleep.
And because it would take me longer to fall asleep, I’d get less sleep, therefore worse memory consolidation.
And the next morning I couldn’t remember ANYTHING I planned out.
So I ended up wasting another couple of hours trying to remember what I had planned out!
The antidote to this is simple:
Just plan out the next day on a piece of paper
But how do you actually create an effective plan for the next day?
STEP #1.2.1: Do it right before going to bed
This will ensure you’re not going to have any extra plans
If you do it far away from going to bed then you’re going to have several more plans
STEP #1.2.2: Plan out a habit tracker
This can be all of your habits, sleep habits in this 3-step method/framework ect.
Just cross certain things off you know you can’t do because of certain situations or things going on that day.
STEP #1.2.3: Plan daily goals
Firsthand though:
Make sure you’ve got a yearly goal, break that into monthly goals, then break those into weekly goals, and break those into daily goals.
It all funnels into the yearly goal
Example: yearly goal is $5k a month from online coaching
Daily goals are insane for your productivity.
STEP #1.2.3.1 Plan exactly how your going to achieve those daily goals
This is the most important part by far since you need to actually plan out how you’re going to achieve those goals.
You can’t just expect to plan it out and know exactly everything you need to do!
(Unless you’ve done the thing many many times before then in that case it’s an exception)
STEP #1.3: Double Breathing
Do this right now
Use your nose purely for this:
Take in a deep breath into the stomach, then into the chest, then exhale
This helps to further relax you, destress you (reduces cortisol levels drastically)
STEP #2: Cooling Body Temperature
Cooling down your core body temperature is absolutely CRUCIAL into falling asleep.
Your body actually REQUIRES a 1 degree Celsius (1.8 Fahrenheit) drop in body temperature in order to actually undergo sleep.
Why’s this?
It starts 2 hours before we wake up at our “temperature minimum” where our core body temperature is at its coolest.
After that point it rises (when it rises it leads to increase in alertness and energy)
It rises till about midday, then decreases (when it decreases it leads to decrease in alertness, energy and leads to an increase in tiredness and sleepiness)
We need to do things in the evening that cool down our core body temperature.
STEP #2.1: Heat Exposure
Heat exposure is just a fancy term for:
- Warm Showers
- Warm Baths
- Saunas
I’d prefer a warm shower since it’s the most time efficient (only 1 - 3 mins for a core body temperature drop compared to saunas and warm baths which take 10 - 20 mins)
Take a warm shower about 1 - 3 hours before bed for 1 - 3 minutes.
STEP #2.2: Sleeping Naked
I remember as a kid (even till up to 6 months ago) I’d ALWAYS struggle with the temperature at night.
I’d always find it really hot at night, and I thought was because of the blankets.
And if I would wake up in the middle of the night, I’d be sweating EVERYWHERE.
However, all of that changed 6 months ago when I tried sleeping naked for the first time.
I was tossing and turning in the blankets, sweating my arse off.
I had even then decided to take all of them off and I was still sweating.
I then decided “What if I just took my clothes off and put the blankets back on?”
As soon as I did that, I fell back asleep in under 5 mins flat.
And after that point I’ve never struggled with the temperature at night again.
With sleeping naked, it allows your body to expel any excess heat that it might have that would’ve previously been constricted by our clothing.
Allowing our core body temperatures to cool down throughout the night.
STEP #2.3: Open Window
Allows for much more fresh air circulation throughout the room
which leads to cooler room temperature,
leading to cooler body temperature.
With the combination of warm shower, sleeping naked and having a window open at night you’re never gonna struggle with the temperature at night again haha
STEP #3: No Lights Before Bed
STEP #3.1: No Artificial Lights 1hr before bed
Artificial lights (Especially overhead ones) mimic the sunlight and therefore activates similar mechanisms (like a pulse in cortisol, energy, alertness)
which is NOT what we want before bed since that would completely fragment our sleep.
Artificial lights also delay melatonin (sleep hormone) release, making you be in bed but only fall asleep a couple hours later.
If you can’t turn off the artificial lights before bed,
then either move them down below you (on the ground),
or if you have a light switch that you can dial,
dial it very low but to the point where you can still see whatever you need to be doing.
STEP #3.2: Red Light
Red light at night is honestly the ultimate hack bro.
I’m able to get 2 - 3 hours more work done simply because of using red light.
Either:
put red light bulbs up around your house
or activate the blue light filters on your devices.
Simple as that.
This is highly highly effective,
since it mimics the red colours from the sunset,
which promotes further melatonin release.
Higher melatonin levels in your brain = faster transition from being awake into being asleep
I highly recommend activating the blue light filters on your devices 3 - 4 hours before bed.
Now, we want to make sure it is as dark as possible at night
Since melatonin is produced when it’s dark,
The darker, the better
STEP #3.3: Blackout Curtains
Blackout curtains make your room really dark at night, ensuring that more melatonin is produced in your brain (since melatonin is produced at night)
These have been an amazing investment to make.
STEP #3.4: Silk Eye Mask
This is also highly effective, since you won’t be able to see literally anything at this point.
It’ll be so dark at this point that melatonin secretion in your brain will be going CRAZY
Therefore it’ll be a very short time for you to fall asleep haha.
There you go G
My entire sleep framework that took me from working 2 - 3 hours a day on my online coaching business and struggling, making zero progress..
Only getting like 4, 5 calls/mo booked for my business and even they were unqualified..
to over 8 - 10 hours a day effortlessly
And I know that you’ll be able to do the exact same for yourself.
How many hours a day do you currently work on your online business?
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How I went from working 2 - 3 hours a day to 8 - 10 hours+ effortlessly
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