Taking the example above, say you tend to go to bed at 10 p.m. and get up at 7 a.m., you’re spending nine hours in bed, but only sleeping for five of them. You’re going to have to lop three hours off that, maybe going to bed at 11 p.m. and setting the alarm for 5 a.m. I know this sounds scary and you will probably feel more tired for a while but, a

quality sleep is a precondition for having the willpower to change your other habits, causing hormonal changes that will supercharge your results.

you need to radically limit your exposure to light before you go to sleep.

Light sources also regulate your circadian rhythm, the physiological process that tells you when to sleep and when to wake. Plants, animals, fungi, and even bacteria all have a twenty-four-hour circadian rhythm. Your eyes contain special light sensors that control your sleep timing. These sensors become activated at the frequency of 480 nanometers,