You should set your alarm not only to wake up in the morning but also to go to bed at night. Going to sleep and waking up at the same time every day helps regulate your body clock, optimizing your energy levels, recovery from training, and overall health.

Of course, life happens—you won’t always get to bed at the same time. If you have a late night due to an event or commitment, wake up at your usual time the next morning and try to fit in a short nap during the day. Keep naps under an hour to avoid entering REM sleep, which could interfere with your sleep that night.

Your sleep-wake cycle should align with natural light—wake up with the sunrise and wind down as it gets dark. It’s that simple! For more on how this affects your circadian rhythm and muscle-building potential, check out page 28 of Mass Explosion.

Today’s Tip

Set an alarm for 10 p.m.—when it goes off, stop whatever you’re doing and go to bed (it can wait until tomorrow). Then, set your morning alarm for 6 a.m. and get up as soon as it rings. A helpful trick is to place your alarm across the room so you have to get out of bed to turn it off. Eventually, your internal clock will take over, and you’ll naturally wake up and fall asleep at the right times—without needing an alarm!

By the way, if you have trouble falling asleep, try this potent sleep elixir—it’ll knock you out in no time!