Yesterday was the most dangerous day of the year. If you live in a country that follows the Daylight Saving Time, yesterday we move the clock 1 hour forward, resulting in less sleep.

When clocks move forward in spring (losing one hour of sleep), studies show a 24% increase in heart attacks the following day. Conversely, when clocks move back in autumn (gaining one hour of sleep), there is a 21% decrease in heart attacks the next day.

Sleep is the one thing I wish I could have mastered earlier in life. I wasted so much of it.

Think about it—you spend a third of your life doing it. Day in, day out.
(Minus the party years where Red Bull and ego had other plans.)

Yet for something that literally reshapes your brain, repairs your body, and recalibrates your hormones, it’s still one of the most underrated pillars of health.

For me, it took 30 years to realize that how I slept was shaping my entire reality.
Everything before that? I lived by the motto ‘I’ll sleep when I’m dead’.

Sound familiar?

Awaken Generation

If you were born 20 years ago or more, this was the jingle. Future me will deal with it.

Even the ones that had to lead by example did not know the implications of (missing) consistent quality sleep.

Margaret Thatcher and Ronald Reagan famously bragged about sleeping just 4–5 hours a night. Thatcher developed dementia and died for a stroke, Reagan developed Alzheimer’s disease.

We didn’t have the science back then. Today the pattern leading to cognitive loss and cognitive disease has been confirmed: consistent poor sleep WILL leave a mark.

So, how do you get consistent GREAT sleep?

Great Sleep is not a Coincidence

Great sleep isn’t random. It’s a system you build by working with your biology, not against it.

Here’s what actually moves the needle:

• Nervous system reset through daily breathwork, light control, and sleep-wake rhythm syncing (playing didgeridoo helps a lot)

• Magnesium protocols using the right forms (not the cheap ones) at the right time of day

• Sensory deprivation like float tanks, blackout rooms, or silence before bed to reset your mind

• Saunas and cold therapy to regulate cortisol, improve sleep onset, and deepen recovery

• Meal timing, because when and what you eat can make or break your ability to fall into deep sleep

• Digital detox so blue light and dopamine hits don’t hijack your melatonin

• Rituals and anchors that make sleep predictable for your nervous system, not a nightly gamble

Why does this matter?

Because poor sleep isn’t just about feeling tired.
It means:

• Slower fat loss

• Brain fog and poor decision-making

• Lower testosterone and slower muscle recovery

• Increased inflammation and chronic stress

• Higher risk of metabolic disease, anxiety, and depression

This is exactly what I’m teaching—inside my Sleep Mastermind happening next week.

In just one hour, I’ll walk you through every habit, tool, and protocol I’ve tested and refined to help you sleep deeper, recover faster, and wake up sharp—without pills, supplements, or gimmicks.

We’ll cover:

• How to create a sleep routine that actually works

• The exact nutrition, breathwork, light, and temperature protocols

• How to use magnesium, saunas, sensory deprivation, and nervous system reset methods to unlock true recovery

• And how to make all of this sustainable—even with a busy schedule

Like Swimming for a Fish

This is the sleep education we should have gotten in school, but never did which is suspicious, because it’s the foundation of long-term health, focus, and high performance.

Imagine not having to depend anymore to any chemical and beverage to get a night of rest and feel like thriving through the day because you figured it out. It clicked. And now you know how to unlock the latent potential within yourself and everything starts feeling effortless: weight loss and gaining muscles, better mood, improved memory and reduced inflammation. The list goes on.

One problem solved, many perks.
This is how big of a deal sleep is.

If you want to master all this, I will host a class Thursday 3rd of April at 3pm CET covering everything you need to know to Master Sleep at the cost of a breakfast.

See you there.