Be honest… How much sleep do you get on average? I know this can be a challenging question to answer as a business owner, a parent, a student, and anyone in between to be honest. I bring this up because sleep is something that is SUPER important when working towards true longevity which is what we’re all about here. I’m going to walk you through how to create a 30 minute pre-bed ritual. Feel free to write these down as you go and add things that make the most sense for you right now. Be reasonable and set achievable goals for yourself to set yourself up for success. 1. Lights dim or lower Lights, especially very bright ones, can trigger your body to stay alert/awake or bring it down and what we want to happen is bring it down. Think about the lights in your home and pay attention to overhead lighting. How can you limit the amount of overhead lighting or bright lights in your area? How can you limit having multiple screens being on? Something to think about. 2. Phone off or away I always recommend an hour before bed is the best time to turn your phone off or put your phone away. I know that it’s not always possible so play around with time. Maybe it’s 30 minutes to start. Test your timing and try to increase it over time. 3. Activity 1 This can be a hot shower or another activity of your choice but for this example, I’m going to use a hot shower. Like a sauna or hot tub, it is going to trigger your nervous system to go into a relaxed state. 4. Activity 2 You can also try some breathwork to help relax you and bring you down. I recommend doing breathwork on the floor because of the benefits for your posture. BONUS: Other activities you can try! Light stretching Journaling about the day but with emphasis on what you accomplished. Keep it positive. Add anything else to this list that promotes a relaxed state and helps you get in the mood to sleep. 5. Bed time Write down what your goal bed time is for this week. Pick a time you can consistently hit. If you know you are not good with time management, set a reminder or alarm to help you stay on track. But obviously don’t set the kind of alarm that triggers a fight or flight response. Probably not with the same ringtone as your wake-up alarm😅

Simply put! im so grateful to each of you! www.livevybrant.com is up and kicking! If you're in the for a sleep product, or just open to trying ours. hop on and enter VYBRANT2026 for 15% off! If you enter your email at the popup, you'll get my book.. for free! Funnily enough I already have your email, however, this is the delivery system ! hahaha

Don’t miss out tonight, 6pm pst https://us06web.zoom.us/j/82654041042?pwd=b9PHMcwfyAVIxLzBJHat13bcTqMq1C.1 I’m going to drop some knowledge bombs in the thrive community with @Vasi Smith

Let’s say the quiet part out loud:Kids don’t just “interrupt” sleep — they reprogram it. Even when your child sleeps through the night, your nervous system often doesn’t. Here’s why 👇 • Hyper-vigilance becomes the defaultYour brain stays on low-level alert: listening for footsteps, coughing, doors, cries. That light sleep isn’t weakness — it’s parental wiring. • Sleep timing gets fragmentedLate nights to reclaim “me time.” Early mornings for school, sports, or tiny humans who think 5:12am is acceptable. The result? Shorter, broken sleep windows. • Mental load doesn’t shut offTomorrow’s lunches. Permission slips. Emotional check-ins. That running checklist keeps cortisol elevated when melatonin is supposed to rise. • Your body adapts… but at a costOver time, adults normalize exhaustion. Energy drinks replace rest. Irritability replaces patience. Recovery quietly falls apart. Here’s the reframe most parents need to hear: 👉 You don’t have a discipline problem. You have a sleep debt problem. What actually helps (realistically): • Earlier wind-down, not just earlier bedtime • Nervous system downshifts (breathing, light reduction, body cues) • Letting go of perfection around routines• Prioritizing sleep quality, not just hours You don’t need more willpower, you need strategies that respect the season you’re in. What’s the biggest way having kids has changed your sleep — and what have you tried that actually helped (even a little)? 👇 Let’s talk about it.

Something to look forward to after New Year’s Day! Monday, January 5th, 8pm Mountain/7pm Pacific https://us06web.zoom.us/j/82654041042?pwd=b9PHMcwfyAVIxLzBJHat13bcTqMq1C.1 You think weight loss is about willpower? Think again—your sleep is quietly running the whole show. In this unapologetically honest and science-driven session, we’ll expose why your late nights are killing your gains, wrecking your hormones, and making fasting feel like punishment. If you want a leaner body, a faster metabolism, and results that actually stick, it’s time to fix the one thing you keep ignoring: your sleep. Mark your calendars, as I will be teaching a master class to kick off our Vybrant product and book launch! It’s time to get this ship moving into 2026! What better what, than with sleep:) www.livevybrant.com www.heroicperformance.net