One of the keys to success in just about any gym related endeavor is sleep. I think we all know it’s important, but only a few of us actually embrace the profound effect it has on everything from fat loss and muscle building to mood and sexual drive. All I’m saying is before you worry so much about other activities in your bed, and how you might achieve them; start worrying about how to sleep in it first. Here are 3 easy tips to improve the quality of your sleep.

1. Black Out

Some people choose to drink themselves into submission, and literally black out in order to get some rest. Shame on them, because sleep induced through alcohol consumption, and even sleep with high levels of alcohol in the system, is barely productive at all. In fact, the effects of alcohol on inhibiting recovery and fat oxidation definitely make it unproductive. Instead choose to black out your room. Use dark shades, turn off electronics, and make sure to spend a good 10 -15m in your “cave” before turning in.

2. Free Your Mind

Here’s another common form of self-medication when it comes to those looking to improve sleep, “freeing their mind.” I know many people who have their various vices, and each one tells me that it helps them “mellow out.” Drugs aren’t going to help anyone in living a healthier lifestyle, so why don’t you try this first: These days, everyone has a million things to do. They also have a million people to answer to, listen to, etc. So it’s no wonder that come 11p they have trouble shutting down; they want to just “mellow out”. Take a piece of paper, and each night jot down a quick brain dump of anything you have buzzing around in your gourd. It can be a to-do list, reminder, complaint, anything. Just get it out!

3. Form Habits

Habit forming can be good and bad. Crack for instance, that’s a bad habit. Making sure you have a pre bed routine, and a set bed time that you follow at least 6 days a week, that’s a good habit. Try to do the same thing with that 20m before bed each night, and make sure bed time falls within the same 30m window. Doing so will get you on track, and get your body into a rhythm.

There you go. Easy enough and more important than half the things most people do in their quest to look better naked. Like I said, if you want to be naked in your bed, with another naked person in your bed, you need to sleep well in it first.