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6 Hour Sleep High Performance Routine

The document outlines a 6-hour sleep high performance routine focusing on improving sleep quality, morning activation, and smart caffeine use. It emphasizes hydration, nutrition for energy, and avoiding energy drainers throughout the day. Additionally, it provides guidelines for an evening reset and a night routine to promote better sleep hygiene.

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masumcit41
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8 views1 page

6 Hour Sleep High Performance Routine

The document outlines a 6-hour sleep high performance routine focusing on improving sleep quality, morning activation, and smart caffeine use. It emphasizes hydration, nutrition for energy, and avoiding energy drainers throughout the day. Additionally, it provides guidelines for an evening reset and a night routine to promote better sleep hygiene.

Uploaded by

masumcit41
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

**6-Hour Sleep High Performance Routine**

1. **Sleep Quality Improve** - Phone off 1 hour before sleep - Light, noise, temperature control
(22–25°C) - Empty stomach for last 2 hours before sleep
2. **Morning Sunlight (5–10 minutes)** Helps activate cortisol and reduce sleepiness.
3. **Morning Activation (5–7 minutes)** - 20 push-ups - 1 min deep breathing - 10 squats - Cold
water face wash
4. **Caffeine Smart Use** - Drink tea/coffee 90 minutes after waking - Best time: 8:30–9:00 AM
5. **Nutrition for Energy** - 1 banana + 2–3 eggs - Post-workout: milk/banana + electrolytes -
Balanced lunch, low oil
6. **Hydration** - Drink 3–4 liters water daily
7. **Power Nap (10–15 minutes)** - Never more than 15 minutes - Not after 3 PM
8. **Avoid Energy Drainers** - No masturbation - No heavy oily food - No long scrolling/reels - No
phone before sleep
9. **Evening Reset** - Face wash - 2 min stretching - 1 glass water
10. **Night Routine** - Low light - Light reading (10 min) - No screen time

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