20 Tips to Troubleshoot Your Sleep so that you can Spring out of Bed Each Morning Ready to Dominate Your Day (a No-Nonsense, Step-by-Step Guide on Sleeping Well)
I never understood that phrase, “sleep like a baby.” I mean, who in their RIGHT MIND would want to sleep like a baby? Let me tell YOU! I’ve had my fair share of babies in my life – and the Siffer-family has got another one coming in a matter of weeks. And I can tell you for a FACT that, many times, they wake up every hour or two – SCREAMING. So, thanks, but I’d rather not sleep like a baby. So, I don’t know. Maybe I’d rather sleep like a teenager. Or heck, like a professional athlete, or a lion, anything but a baby!
All that said, by now, I hope we all know that sleep is really – REALLY – important for not only your health, fitness, and quality of life, but also for your personal effectiveness each and every day, among many other things. Basically, your entire human experience will be largely affected by sleep, or the lack thereof. And there’s a very strong case for the argument that sleep is even more important than both your diet and workout program. But we rarely think twice about the commodity…I mean…necessity of sleep – even though we spend roughly one third of our lives sleeping.
We have every reason in the world to make our sleep a high priority. And if you’re not convinced or you need proof, or if you think that sleep deprivation doesn’t affect you – that you’re fine (you’re wrong, by the way, and science has proven it) – I’d encourage you to check out some of the insightful TED talks on the subject. I particularly enjoyed this one by circadian neuroscientist Russell Foster. And this is another good one by Dr. Kirk Parsley, who is a former Navy SEAL turned sleep researcher.
Needless to say, you’re gonna want to get this one right. And yet, we’re still struggling to get enough quality sleep. Roughly one in three Americans is chronically sleep-deprived, and about one in five Americans have a sleep disorder. And many other people struggle with sleep in one way or another.
The good news is that we not only have a very clear idea of how much sleep we need (i.e. 7-9 hours most nights for most people, but it does vary based on age and there is some slight individual variance, too) – so at least we have a target in mind – but we also know how to make it happen. And fortunately, in most cases, there are just a few things you’ll have to do to start getting a good night’s sleep. Oftentimes, a few changes can make all the difference. And I’d bet the changes that would make the biggest difference for you are somewhere on the list below.
So, we know exactly what needs to be done. The hard part, of course, is doing it – and making it happen on a regular basis. Sometimes, it’s just not possible to get the sleep that we need, and we have to do the best we can with the time we’ve got.
Now, there is all kinds of fascinating information about sleep out there – not only concerning how a lack of sleep affects us, but also how a good night’s rest helps us in so many ways. And it does help everything – across the board. But you know me. I’m all about the practical stuff. And so, instead of writing up an encyclopedic novel about all the ins-and-outs of sleep, and the various benefits, etc., I’ve simply decided to provide you with 20 reasons why you’re not getting a good night’s sleep, along with some actionable ideas on what you can do about it. You can think of it as your own personal sleep troubleshooting guide.
Let me introduce you to Marc Lebert, who is an award-winning personal trainer, gym owner, and a black belt in Taekwondo. Marc is also the creator of a few unique fitness tools, including the very popular Lebert Equalizer Total Body Strengthener, which is used in gyms all around the world. The Equalizer is a portable, versatile, and multi-purpose set of parallel bars that I’ve used off and on for the past several years.
Note: you can read my full, enthusiastic product review, which includes a $20 off coupon, here: Lebert Equalizer Review.
I actually met Marc briefly at a fitness conference years ago – either ’06 or ’08, if my memory serves me. And earlier this summer, Marc was kind enough to send me two sets of his Equalizers for testing and evaluation purposes (note: they passed the test!).
So, today, I’ve got an interview with him all about training with the Equalizer parallel bars.
Here are some of the things we covered:
- Marc’s background in fitness and athletics and how he came to invent the Lebert Equalizer
- all about the Equalizer tool, what makes it unique, and how to best use it
- what some of the best exercises are and how to modify exercises to make them easier or harder
- common training mistakes to avoid
- what to do about wobbling issues
- how to integrate the Equalizer into your existing workout program
- some of Marc’s favorite workouts
- and much more!
So, if you’re a fitness enthusiast, an athlete, or a fitness professional, and you’d like to learn more about Marc, the Lebert Equalizer, or training with parallel bars, in general, click the link below to listen to the interview.
But before you listen in, have a look at Marc’s promo video for the Lebert Equalizer. As you can see, there are lot’s of cool things you can do with this tool, and it’s a lot of fun to use.
The Lebert EQUALIZER™ fitness training in HD!
Everything you need to know about the Lebert Equalizer Total Body Strengthener – the best set of portable parallel bars I’ve ever used.
The Lebert Equalizer is a premium set of portable parallel bars that can be used for a variety of different exercises and training goals such as fitness training, strength and conditioning, and athletic performance enhancement. I’ve been using these parallel bars off and on for the past decade, and this past summer, I got two sets of my own to officially review (one of which I’ll be giving away to one lucky reader!).
Note: scroll to the bottom of this post for giveaway details
Here’s a video of me training with the Lebert Equalizers this past summer to show you some of the exercises they can be used for.
Training with the Lebert Equalizer Parallel Bars
I’ve heard this many times before.
John, I just don’t enjoy exercising. I mean, I hate going to the gym. Running is painful. And yoga feels like self-inflicted torture. I’m just not into that stuff – never have been.
Here’s my response…
Last month, I received an email from a Pastor named Craig Rogers. He introduced himself and mentioned that he was writing a research paper on linking one’s calling (i.e. vocation) to benefit creation. Or, said another way, how to integrate your faith with your work.
I had no idea why he was contacting me until he said that he really liked my old article on physical culture: Physical Culture: it’s more than just bodybuilding, muscles, and old-time strongmen training culture.
I thought, “Yikes! I’m pretty sure I wrote that one back when dinosaurs roamed the Earth.” And sure enough, that was one of my earliest articles when I first started this blog as a complete newbie writer. But apparently, Craig liked it enough to reach out to me.
He started by asking me if I considered myself a “physical culturist.” After I thought about it for a minute (because nobody’s ever asked me that before, and I don’t usually go by the title “physical culturist”), I said, yes. I guess I’m a physical culturist now that you mention it.
Then Craig asked me, “How would you describe your faith in one word?” I said, Christian.
Finally, he asked if I’d be willing to do an interview? And I said, sure!
So, he sent me some questions, and now that his research paper on “Physical Culture, Its Practitioners, and the Christian” is complete, Craig has graciously allowed me to post some of my responses here.