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Getting a good, restful night of sleep doesn’t just happen overnight…

If you really want to achieve an unbeatable night of shut-eye between the sheets, you need to be mindful of your body during the day. Because those daytime hours prepare your body for what will happen in the evening…

And if you’re going to get the best sleep of your night every night—you’ll need to start first thing in the morning.

Here’s the morning routine for better sleep: 

Wake Up Early

One of the keys to improving your sleep quality is to create a better sleep pattern… Which means you want to go to bed at the same time every evening and wake up at the same time every morning… 

Waking up early helps to set your body’s “sleep clock”, also known as your circadian rhythm. The circadian rhythm is your body’s natural biological process of waking and sleeping. When you wake up early, this clock begins to count down until it’s time for bed…

And once you hit 7:30pm your body will naturally prepare itself for sleep. So that when you decide it’s time for light’s out, your body will obey.  

Direct Sunlight

Direct sunlight “piggy-backs” off of the first step of the perfect morning routine… 

Because getting direct sunlight, especially in the morning, reinforces your body’s natural clock. The reason is because your body absorbs direct sunlight into the skin as vitamin D… And as a result, your body can recognize what time of day it is and will orient itself around it. 

Plus, direct sunlight has been scientifically proven to increase testosterone levels on its own. Sunlight contains vitamin D—an essential nutrient for healthy testosterone levels…

Which adds up to bonus points for you. 

Black Coffee

That’s right… Drinking coffee at a very specific time of day can help you sleep better at night. 

Because caffeine causes your body to produce a little cortisol response, it makes perfect sense to start your morning with a strong Cup o’ Joe. This early morning cortisol boost also dials in your inner clock because your cortisol levels are naturally higher during the day than that are while you sleep…

This way, your body recognizes what time of day it is (morning), and practically starts ticking down until evening time from there. As a result of improving your internal clock, you’ll sleep better at night because your body will be prepared to sleep when you tell it to. 


Studies have shown that if you want to achieve your highest quality of sleep every night, you should workout in the morning…

One study compared the effects of three separate training times on sleep (7 am, 1 pm, and 7 pm) and discovered the individuals who trained early in the morning slept longer andhad a deeper sleep cycle than the other groups…

Man during workout gym. Squat with kettlebells over head

In fact, they had a whopping 75% better reparative sleep than the other two groups. The reason, again, is most likely due to elevated cortisol levels. When you train, your cortisol levels increase. And when your cortisol levels increase, your melatonin levels decrease. 

But by keeping your workout tied to the morning, your cortisol levels will have time to dip down before bed and elevate melatonin for a restful night’s sleep.  

Cut Off Caffeine 

As I mentioned in my Perfect Nighttime Testosterone Routine post, you want to cut off your caffeine intake at 2 pm. 

The reason is because the life of caffeine lasts for about 4-6 hours. Which makes it a bad idea to have caffeine 4-6 within 6-hours of bedtime… If you find yourself getting tired in the early afternoon, the remedy isn’t more caffeine—it’s a better night of sleep!

By improving the amount of restful sleep you get every night, you’ll fill your body with the energy you need to thrive throughout the day… And will have no problem staying away from coffee and energy drinks in the afternoon. 

Now What? 

Getting a good, restful night of sleep begins in the morning…

And I’m confident that if you follow this simple morning routine, you’ll notice a major benefit in the way you look and feel… Because you’ll also get an unbeatable night of rest each night.

Still, if you want an even greater edge to get the best sleep of your life every single night, check out my brand new sleep supplement PITCH BLACK. 

It’s the only all-natural, sleep-enhancing testosterone-booster of its kind. And I teamed up with a research group to develop this product just for you—because I know how important a restful night of sleep is to your performance in every area of life…

After just one dose of PITCH BLACK before bed you’ll feel energized when you wake up, powerful in the gym, your testosterone levels will soar, and so much more… You don’t want to miss out on this supplement. 

Try PITCH BLACK for yourself by clicking HERE.  

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