{"id":20478,"date":"2018-02-06T14:25:50","date_gmt":"2018-02-06T14:25:50","guid":{"rendered":"https:\/\/www.fitfatherproject.com\/?p=19383"},"modified":"2023-11-02T03:41:22","modified_gmt":"2023-11-02T03:41:22","slug":"how-to-sleep-well","status":"publish","type":"post","link":"https:\/\/www.fitfatherproject.com\/how-to-sleep-well\/","title":{"rendered":"How To Sleep Well: 6 Essential Tips Every Man Should Know"},"content":{"rendered":"<span class=\"su-dropcap su-dropcap-style-simple font-size: 15px\" style=\"font-size:0.5em\">A<\/span>re you having trouble sleeping? You\u2019re not alone; a recent study by Consumer Reports showed that <strong>27% of US adults<\/strong> had trouble sleeping every night.<\/p>\n<p>An impressive <strong>68%<\/strong> had trouble sleeping at least once a week.<\/p>\n<p>Fortunately, there is an answer to the question of <strong>how to sleep well <\/strong>and you\u2019re in the right place to discover it.<\/p>\n<p>The inability to sleep was first documented in the 15<sup>th<\/sup> century but it was present long before this and has become a common modern issue.<\/p>\n<p>One of the biggest issues is the inability to switch your mind off. Let\u2019s face it, you\u2019re busy all the time, you\u2019re under a lot of stress and your mind never stops. No wonder you can\u2019t sleep; there simply aren\u2019t enough hours in the day!<\/p>\n<p>You can\u2019t give up all your responsibilities and commitments, but you can learn how to sleep well.<\/p>\n<p>It\u2019s worth noting that exercise, such as the workouts in <a href=\"https:\/\/www.fitfatherproject.com\/ff30x-letter\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>our FF30X 30-Day Program<\/strong><\/a> can help to tire your body, but it will only be truly beneficial after you apply these tips to your daily life:<\/p>\n<div class=\"video-responsive\"><iframe src=\"https:\/\/www.youtube.com\/embed\/sYn419abzoE\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p><!--more--><\/p>\n<h2 style=\"color: #aa0000;\"><strong>6 Tips For How To Sleep Well<\/strong><\/h2>\n<p>There\u2019s no time like the present, start tonight with as many of these tips as you can, you\u2019ll soon be sleeping like a baby!<\/p>\n<h3 style=\"color: #aa0000;\"><strong>Tip 1 \u2013 Turn Electronic Gadgets Off<\/strong><\/h3>\n<p>Electronic gadgets such as your laptop and cell phone emit a blue light.<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignright size-full wp-image-20521\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/electronics.png\" alt=\"how to sleep well\" width=\"350\" height=\"250\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/electronics.png 350w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/electronics-300x214.png 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>This triggers the same response in your brain as bright daylight, persuading your brain that it\u2019s daytime.<\/p>\n<p>In the daytime your levels of melatonin are generally low, this is the hormone that helps you to relax and sleep. By looking at blue light in the evening your melatonin levels will stay low, telling your brain it\u2019s not the time to sleep!<\/p>\n<p>You can block the blue light via an app on your phone or by wearing special glasses. The alternative is to turn off all devices emitting blue light at least 1 hour before bed.<\/p>\n<p><a href=\"https:\/\/www.fitfatherproject.com\/ff30x-letter\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-18980\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/ff30x-in-line-vtt-new-1.png\" alt=\"how to sleep well\" width=\"900\" height=\"230\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/ff30x-in-line-vtt-new-1.png 900w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/ff30x-in-line-vtt-new-1-300x77.png 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/ff30x-in-line-vtt-new-1-768x196.png 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/a><\/p>\n<h3 style=\"color: #aa0000;\"><strong>Tip 2 \u2013 Lower Your Room Temperature<\/strong><\/h3>\n<p>It\u2019s nice to be warm at home, that\u2019s what central heating is for.<\/p>\n<p><img decoding=\"async\" class=\"alignright wp-image-20530\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/images.jpg\" alt=\"how to sleep well\" width=\"350\" height=\"215\" \/>However, it\u2019s time to consider turning down the radiator in your bedroom.<\/p>\n<p>Did you know your body temperature actually goes down when you sleep? Research has shown that the right room temperature can make a huge difference to your ability to sleep.<\/p>\n<p>Set your bedroom thermostat to between 60 and 67\u00b0 F and your body will be ready to sleep straight through!<\/p>\n<h3 style=\"color: #aa0000;\"><strong>Tip 3 \u2013 Darken The Room<\/strong><\/h3>\n<p>The environment around you can seriously affect your ability to sleep. The two biggest factors are light and noise.<\/p>\n<p>A big step forward in learning how to sleep well is looking at ways of eliminating these issues.<\/p>\n<p>Darken your room to ensure melatonin levels in your body stay high, helping you to stay asleep.<\/p>\n<p>Wear earplugs to protect against outside noise, this will ensure you are not unnecessarily disturbed.<\/p>\n<p>You will need to make sure you have the volume high on your alarm to get you up in the morning though!<\/p>\n<h3 style=\"color: #aa0000;\"><strong>Tip 4 \u2013 Avoid Caffeine<\/strong><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright wp-image-20524\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/kafa-1-23-min-1024x680.jpg\" alt=\"\" width=\"349\" height=\"232\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/kafa-1-23-min-1024x680.jpg 1024w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/kafa-1-23-min-300x199.jpg 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/kafa-1-23-min-768x510.jpg 768w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/kafa-1-23-min-1536x1020.jpg 1536w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/kafa-1-23-min-2048x1360.jpg 2048w\" sizes=\"(max-width: 349px) 100vw, 349px\" \/>You already know caffeine is a stimulant; you might even need it to get you fired up in the morning.<\/p>\n<p>However, if you trying to discover how to sleep well, then you probably have problems sleeping and caffeine will not help.<\/p>\n<p>You should avoid drinking it after 4 pm as it can stay in your system for between 6 and 8 hours!<\/p>\n<h3 style=\"color: #aa0000;\"><strong>Tip 5 \u2013 Set A Routine<\/strong><\/h3>\n<p>Your body is very good at adapting to a schedule.<\/p>\n<p>If you consider your current activities you\u2019ll realize that you get hungry at a similar time each day and probably feel tired at the same time.<\/p>\n<p>Building a sleeping routine will help you to sleep well.<\/p>\n<p>Start by selecting a bedtime and sticking to it.<\/p>\n<p>Then create a routine which tells your body that you are getting ready to sleep. This could be turning off blue light, having a wash, doing your teeth and then setting your alarm.<\/p>\n<p>Within a few days, your body will know the routine and prepare itself for sleep.<\/p>\n<h3 style=\"color: #aa0000;\"><strong>Tip 6 \u2013 Meditation<\/strong><\/h3>\n<p>As already mentioned stress is a huge problem in the modern world.<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-20522\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/Meditation.png\" alt=\"how to sleep well\" width=\"350\" height=\"250\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/Meditation.png 350w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/Meditation-300x214.png 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>In fact, controlling it is one of the most important answers to the how to sleep well question you have been asking.<\/p>\n<p>You can\u2019t avoid all stress although you might be able to identify some and limit it.<\/p>\n<p>You can also improve your response to stress by learning to meditate.<\/p>\n<p>Meditation involves sitting comfortably and focusing on yourself and the environment around you. The idea is that this will help you to see what is really important, allowing you to discard the other matters.<\/p>\n<p>Meditation can be done with or without music; you simply need to focus on what you are feeling and how your body is interacting with its environment at that moment in time.<\/p>\n<p>Try it tonight, simply get comfortable and focus on one thought only.<\/p>\n<h2 style=\"color: #aa0000;\"><strong>Understanding The Importance Of Sleeping Well<\/strong><\/h2>\n<p>Even though you are looking at how to sleep well you might be one of those people that functions perfectly well on 4 or 5 hours sleep a night.<\/p>\n<p>This is fine except that research shows inadequate sleep is responsible for a variety of health issues.<\/p>\n<p>When you sleep your body recovers from the traumas of the day. It uses this time to balance your hormones and help you to feel centered and content in the morning.<\/p>\n<p>A good night\u2019s sleep also reduces your level of the hormone ghrelin, also known as the hunger hormone. At the same time, it increases the level of leptin in your body, otherwise known as the feeling full hormone.<\/p>\n<p>In short, 6 \u2013 7 hours sleep a night is essential to avoid you over-eating and potentially becoming obese.<\/p>\n<p>Set a bedtime at least 7 hours before you need to get up, you\u2019ll feel better for it.<\/p>\n<h2 style=\"color: #aa0000;\"><strong>Supplements Can Help You Sleep Well<\/strong><\/h2>\n<p>It is possible to take a variety of supplements to help you sleep.\u00a0 Melatonin is one of the most popular but there are other options:<\/p>\n<ul>\n<li><strong><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-full wp-image-20523\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/supplements.png\" alt=\"how to sleep well\" width=\"350\" height=\"250\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/supplements.png 350w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/supplements-300x214.png 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/>Ginkgo biloba<\/strong> \u2013 250mg 60 minutes before bed.<\/li>\n<li><strong>Valerian Root <\/strong>\u2013 500mg just before bed.<\/li>\n<li><strong>Magnesium <\/strong>\u2013 as part of a daily supplement.<\/li>\n<li><strong>L-Theanine <\/strong>\u2013 100mg just before bed.<\/li>\n<\/ul>\n<p>It\u2019s important to note that you should only take one of these per night and they should be seen as a temporary measure to aid your body in adjusting to implementing the tips above.<\/p>\n<p>Supplements should not be seen as a long-term solution to the question of how to sleep well.<\/p>\n<h2 style=\"color: #aa0000;\"><strong>No Time To Snooze!<\/strong><\/h2>\n<p>You wanted to know how to sleep well. In fact, it simply means adopting a sensible approach to bedtime.<\/p>\n<p>Avoid stimulants like caffeine and even alcohol before bed. Turn off your blue screens and use the above tips to help you de-stress and relax; ready to sleep.<\/p>\n<p>It\u2019s important to note that exercise, such as the workouts in our <a href=\"https:\/\/www.fitfatherproject.com\/ff30x-letter\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>FF30X 30-Day Program<\/strong><\/a>can help you get ready for sleep. It will release anxiety and stress while increasing your body temperature. The drop in temperature after you finish working out can prompt your brain to feel sleepy.<\/p>\n<p><a href=\"https:\/\/www.fitfatherproject.com\/ff30x-letter\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-18980\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/ff30x-in-line-vtt-new-1.png\" alt=\"how to sleep well\" width=\"900\" height=\"230\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/ff30x-in-line-vtt-new-1.png 900w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/ff30x-in-line-vtt-new-1-300x77.png 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2017\/11\/ff30x-in-line-vtt-new-1-768x196.png 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/a><br \/>\nAt the worst it will help you to feel better about yourself, releasing anxiety and promoting your ability to sleep. Exercise might seem like an unlikely answer to the question of how to sleep well, but it can help.<\/p>\n<p>Implement these measures today. Let me know how you\u2019re doing, the Fit Father Project and I are here to support you on every step of your journey to better health.<\/p>\n<p>Your new friend & health coach,<br \/>\n  \n  <div class=\"bottom-box author-box-wrap auth4\">\n    <div class=\"author-info\">\n        \n    <div class=\"author-img\"><div class=\"a-thumb\"><img alt='' src='https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=150&#038;d=mm&#038;r=g' srcset='https:\/\/secure.gravatar.com\/avatar\/3781f709396cfe44111ae4cadbeab36e4340860b6b5f0ba7240e5cd65d014d8d?s=300&#038;d=mm&#038;r=g 2x' class='avatar avatar-150 photo' height='150' width='150' \/><\/div><\/div>\n        \n    <div class=\"author-details\">\n        <h3>Stuart Carter, <span class=\"ajob\">Dip. PT, Precision&nbsp;Nutrition&nbsp;1 <br>C.O.O., <a href=\"https:\/\/www.fitfatherproject.com\/\">The Fit Father Project<\/a><\/span><\/h3>\n   <h3><\/h3>\n      <\/div>\n        <\/div>\n    \n      <div class=\"clear\"><\/div>\n    <div class=\"author-desc\"><p>Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.<\/p>\n<p>Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.<\/p>\n<p>After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves\u2026 Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.<\/p>\n<\/div>\n        <!--<div class=\"author-nickname\"><strong><u>Brotherhood Nickname:<\/u><\/strong> <\/div>-->\n            <!--<div class=\"author-rights\"><strong><u>Bragging Rights:<\/u><\/strong> <\/div>-->\n      <\/div>\n\n  \n<div class=\"newff30xsalesbox\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"40016\" class=\"elementor elementor-40016\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-de25df1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"de25df1\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ff7fbd7\" data-id=\"ff7fbd7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d0bd5b5 elementor-widget elementor-widget-heading\" data-id=\"d0bd5b5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d7011bb elementor-widget elementor-widget-text-editor\" data-id=\"d7011bb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Men 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1324fe4 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"1324fe4\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9b4e51a elementor-widget elementor-widget-image\" data-id=\"9b4e51a\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitfatherproject.com\/foundations\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"825\" height=\"415\" src=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1024x515.png\" class=\"attachment-large size-large wp-image-40017\" alt=\"Sb Devices\" srcset=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1024x515.png 1024w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-300x151.png 300w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-768x386.png 768w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-600x302.png 600w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-752x378.png 752w, https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices.png 1260w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e19fd72 elementor-widget elementor-widget-text-editor\" data-id=\"e19fd72\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b90bb1 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"5b90bb1\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Men 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc91c64 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"fc91c64\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitfatherproject.com\/foundations\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6231ee elementor-widget elementor-widget-text-editor\" data-id=\"f6231ee\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitfatherproject.com\/foundations\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/div>\n<p>*Please know that weight loss results & health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on how to sleep well.<\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitfatherproject.com\/tag\/lifestyle\/'><span>Lifestyle<\/span><\/a><\/div>\n<p><span ...\n<\/p>\n","protected":false},"author":4,"featured_media":20518,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[49],"tags":[31],"class_list":["post-20478","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep","tag-lifestyle"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.7 (Yoast SEO v26.7) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Sleep Well: 6 Essential Tips Every Man Should Know<\/title>\n<meta name=\"description\" content=\"Sleep is an essential part of a healthy lifestyle, maintaiing weight and building muscle. If you want to know how to sleep well then look no further!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitfatherproject.com\/how-to-sleep-well\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Sleep Well: 6 Essential Tips Every Man Should Know\" \/>\n<meta property=\"og:description\" content=\"Sleep is an essential part of a healthy lifestyle, maintaiing weight and building muscle. If you want to know how to sleep well then look no further!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitfatherproject.com\/how-to-sleep-well\/\" \/>\n<meta property=\"og:site_name\" content=\"The Fit Father Project\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitfatherproject\" \/>\n<meta property=\"article:published_time\" content=\"2018-02-06T14:25:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-11-02T03:41:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitfatherproject.com\/wp-content\/uploads\/2018\/02\/trouble-sleeping.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Stuart Carter\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitfatherproj\" \/>\n<meta name=\"twitter:site\" content=\"@fitfatherproj\" \/>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How To Sleep Well: 6 Essential Tips Every Man Should Know","description":"Sleep is an essential part of a healthy lifestyle, maintaiing weight and building muscle. 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