Everything you need to live a happy, prosperous, and peaceful life starts with improving the quality of your sleep.

Do you know how many crucial aspects of your life are affected by your poor sleep?

Poor sleep = Poor focus.

Poor sleep = Poor health.

Poor sleep =Poor memory.

Poor sleep = Poor productivity.

Poor sleep = Poor mental health.

Poor sleep = Poor decision-making.

Poor sleep = Poor immune function.

Poor sleep = Poor emotional regulation.

Poor sleep = Poor problem-solving skills.

Poor sleep = Poor cognitive performance.

Poor sleep = Poor physical recovery and muscle repair.

In short, poor sleep is the reason for all evil.

But you don’t seem to care.

If you fix your sleep.

Your mood, productivity, focus, health, etc… will fix themselves.

In this article, I wanna share with you 3 things that helped me improve my sleep.

Ready? Let’s go.

1) Exhaust yourself:

First, you need to address the root causes of the issue.

You’re not able to fall asleep at night because you didn’t drain all your energy during the day.

Every day, when you wake up, your body is energized fully🔋.

You need to spend all your energy before it’s time to hit the bed if you want to sleep like a baby🪫.

How?

Move your body.

Hit the gym.

Exercise.

I work out for 45 minutes every day. Intense.

I have never missed a single day of workout since Nov 1.

And it has massively improved my sleep quality.

It is actually a compound effect.

You’ll not see any improvement in your sleep immediately after you start to exercise. But if you exercise consistently for the next 2 weeks, you’ll see the improvement.

I recommend one aerobic exercise for 10–15 minutes. It can be running, swimming, cycling, or jumping rope.

Then I also recommend weight lifting. It’s a game-changer.

Physically exhausting yourself alone is not enough.

You should also exhaust yourself mentally.

How?

Do creative work.

Only creative work takes away mental energy. Repetitive manual tasks don’t.

I write every day (a lot).

Choose your creative work. Do something creative for at least an hour every day.

It can be… Writing. Painting. Creating music. Coding. Dancing. Designing.

2) Get sunlight between 7 AM-9 AM:

Lack of sunlight = Poor sleep.

Getting sunlight should be a part of your daily routine.

Yes, I mean that.

You need to feel sunlight on your skin at least for 5 minutes EVERY SINGlE DAY.

Every morning, go out or go to your terrace (that’s what I do) and look at the sun.

When you expose yourself to sunlight, your body releases serotonin, a chemical that boosts mood, promotes focus, and sets your internal clock for the day.

When it’s time to sleep, your body releases melatonin, the chemical responsible for helping you fall asleep.

Here is the interesting thing: melatonin production is linked to the sunlight you get during the day.

If you don’t get enough sunlight, your body will struggle to produce melatonin properly, which makes it difficult for you to sleep.

Difficulty in sleep = Difficulty in waking up early.

I’ve personally experienced it.

In 2024. I never cared much about getting sunlight because I thought it was not that big of a deal.

But in 2025, I give it a try.

Every day, I went to my apartment terrace at around 8 AM, removed my shirt, and soaked in sunlight into my skin for 10 minutes.

Initially, I didn’t see any difference.

But after a few weeks. I was able to sleep deeply and wake up early with ease.

That’s when I realized the power of getting sunlight.

So, get sunlight in the morning.

3) Throw Away Your Phone 1 Hour Before Bed

Scrolling before bed is ruining your sleep (and so many other important things).

You say, “I’ll scroll until I fall asleep.”

It’s like saying, “I’ll keep drinking water until I feel thirsty.”

It doesn’t work that way.

I know the real reason you can’t put on your phoneand stare at the ceiling until you fall asleep. But that’s not the topic for today.

If you’re not able to fall asleep, find other alternative things you can do instead of scrolling on your phone, like:

Reading.
Doing breath work.
Journaling.
Listening to calm music (without lyrics).
Meditation.

Just throw your phone away, that’s all I wanna say.

Because you read this far, I’m gonna share with you a secret.

A secret that’ll help you wake up early easily.

I call this secret: Wake-Walk-Water.

Here is how it works:

Before you hit your bed to sleep.

Place your phone somewhere where the only way to reach your phone is to completely get out of bed and walk a few steps.

For example, I keep my phone on top of my desk, which is a few steps away from my bed.

When the alarm goes off…to turn off the alarm, you should get up and walk a few steps to reach your phone and then turn it off.

This trick works like crazy.

I use this all the time.

I also keep a water bottle beside my phone.

When my phone alarm goes off at 5 AM, I wake up, walk towards it, turn off the alarm, and drink the full bottle of water.

My phone notifications are off. I don’t touch my phone after turning off the alarm.

Because if I do, my whole will be ruined.

I then immediately sit down at my desk and start writing.

Sleep like a baby → Wake up early → Eat that frog!

That’s all for today.

If you’re struggling to overcome your addictions.

I have something for you.

My new book, The Ultimate Guide To Breaking Addictions

I have poured all my knowledge, tools, and strategies that helped me overcome all my addictions into this book.

It’s a 62-page book.

No fluff — just pure value and actionable strategies that you use to break your addictions and improve yourself by 1% every day.

This book will help you overcome your addictions in 90 Days.

Inside the book, you will find 3 notion templates:

1) The Ultimate Addiction Breaker (worth $5):

2) The Ultimate Habit Builder (worth $5):

3) Before Bed Journal (worth $2):

These templates come for free with the book (You’ll find the link to the templates on the last page of the book).

These templates will help you keep track of your progress and stay accountable.

Grab the book👉 The Ultimate Guide To Breaking Addictions

Connect with me on:

Instagram: theabbasali_

X: theabbasali_

P.S. Fix your sleep. Fix your life.

0 comments

How I Went From 18 To 855 Followers In 60 Days On Medium

Make Doing Hard Things Easy And Fun In 90 Days

How To Stop Repeating The Same Mistake Over And Over And Over Again

How I Ended My Addictions (5 Lessons)

A Daily Routine To Improve 1% Every Day

See all posts from Abbas Ali