The 5 Step Process Of Falling Asleep ASAP

Sleep for us is so important!

It helps us feel good gives us lots of energy & makes your brain and body function properly.



A lack of quality sleep, is a big reason why so many gain excess fat & a big reason why people lose weight/ gain muscle mass after a workout is because of a quality nights sleep.

(Consistently though for all of them of course)



I understand some of you have no probs with falling asleep but, many of you here from what you’ve told me are having trouble falling asleep at night or are in some kind of pain.



A lack of quality sleep or no sleep at all can lead to negative effects on my parts of your body and brain.. think joints, overall mood and emotions etc.



So I felt that it was only right to share with you the 5 step process of falling asleep ASAP, which has worked for myself and many of my Di1’s over the years.Β 

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Make A Bed Time Schedule & Lower The Temperature

The irony is most of us are sleeping on taking sleep serious & get crappy sleep πŸ€¦πŸΏβ€β™‚οΈ


What I want to point out to you is that this is another form of exercise it just requires you to shut off and recharge, it even gives you a chance to dream
if you so choose to, I really think if we see it as exercise for our body to recharge it will help you rather than…


Seeing it as a chore or some inconvenience for you, we must respect sleep and take it more serious as you know well one bad night can mess up your whole week!

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Then it turns into a habit for many months and then years down the line you have a real problem.

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I want everybody who is reading this right now to pick a time you can regular get up at and go to bed at.. I assume you’ve all got phones right?


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You can set up all there or if not write it out.. include weekends another one or workdays, if it has to change then make it as close to the og time

as you can.. but if possible try to keep it the same to start off with.



So how long do you sleep for? 8 hours is the sweet spot.. anything under is too little and anything over 9 is too much which will make you tired during the day.


Now some of you will say well I sleep 5 hours or 7 hours and I’m fine.. It’s all temp though, just like those smokers who think they are A ok because their faces of not..

Wrinkled yet are forgetting the lungs are filled with tar, which will cause breathing problems and likely hood of getting cancer.


I’m telling you in the long run you will get early grey hair, wrinkles, gain excess weight, be really underweight etc if you keep doing this over the years..

I’ve seen this happen for too long to many and it all links back to sleep, the same with sleeping over 9 hours.



Now you’re lowering the temperature really will change how you sleep. Your body needs to be cool when you lie down and be warm when you get up, that’s how it goes.


If your room is too warm you’ll have a hard time falling asleep at night, so you should always know the temperature of your room or at best feel that it’s too hot..

Ok I need to do something now as I’ll not be able to sleep tonight.. over moaning about it in your thoughts and do nothing about it & suffering.



I’m not going to say what temperature number as that’s a preference choice, you find the number that works out best for you.



Taking warm shower or bath before bedΒ  can help your temperature changes, for example you come out of a hot shower or a bath your body then cools down afterwards..

This gives off a signal to your brain to go to sleep, as you should feel more tired too.



I must add the more you relax with this bath or shower the better the result, if you’re stressing it’s not going to work.. unwind, breath and relax.

Listen To Relaxing Music & Workout During The Day

Music that sooths you will significantly improve your quality of sleep.

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It’s even been shown to help with chronic sleeping disorders.. insomnia being one of them.



I would encourage everybody to set up a playlist of nighttime music that helps you feel relaxed and sleep..

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I’m not saying you cannot listen to motivational music if that pumps you up

for the next day, to each their own it’s just this sad music has got to stop in the night!



That’s just setting you up to sleep with nothing but a cold wet pillow, you deserve better night’s sleep than thatΒ would you not agree?


So go for a playlist of songs that really relax you, make you happy, pump you up for the next day ahead, or just affirms to you what a great person that you are..

Avoid these sad songs LOL.



So now I’m going to reverse from night to day real quick.



We all know how important working out is for everybody, let alone for those of you looking to lose weight.



This is also a key ingredient to falling asleep during the day.



This will increase the duration of sleep we get rather than laying their thinking about stuff, decrease our stress levels and raise our serotonin levels in the process.



Am I saying do full-blown workouts 7 days a week.. HELL NO!


You would then be in so much pain and that would defeat the whole point of everything I’ve said above, but you do know walking, hiking, riding your bike and going for swim count too right?



So get going and don’t look back!

I would also like to add that you should avoid working out before going to bed, as this will have your heart racing and your body will be in fight mode..

Also we are not about to go into the octagon and fight 5 championship rounds here..

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All we need to do is fall asleep as we quick as Ben Askren did when he got that Knee from Masvidal!


Meditate & Stop looking At The Clock

You cannot sleep wellΒ  when you’re stressed, so I would suggest you meditate.



Now I knowΒ  a lot of you might just be rolling your eyes right now but hear me out here.



Meditation, yoga and just mindfulness are tools to calm your mind down and to relax you, it’s just facts ladies and gents.



More to the point of all of this it improves your sleep, which if I’m not mistaken is what you want some of right?



So why not be open-minded and give it a go?Β  what do you have left to lose if you cannot sleep at night anyway ??




Find some time for yourself alone before bed in a quiet place and just sit and close off your thoughts that are swirling around your
brain all day 24hrs and 365 days of the year.



If we take out the word “Meditation & Yoga” what do we have? you pausing from thought, tlc for yourself, self-healingΒ  w.e you want to call it..

Make sure you find time and space for yourself to just pause because it’s not healthy to be on the go all day long without pausing ever.



Some of you have got a lot to be happy about but are so fully into your problems which are real, but you block out the blessings you already have

because you fail to see them as such, because you’re blinkered to your woes.Β 



Stop looking at the clock ok.. many of us for some strange reason when we get up in the night to go to the toilet or just wake up for whatever reason tend to go and look at the clock.



All this does is say Oh Shhhhhhhhhhh I’ve only got X amount of sleep left, so when you go to bed you’re just counting down the hours in the back of your mind, yeah stop that.



I used to be someone who just keep looking at the damn time every min, to the point where I would sometimes by mistake have my freaking alarm clock in my school backpack..

But that’s another story!

So please avoid looking at the time during the night.


Β Get Into The Dark ASAP & Visualize Things That Make You Happy

The daylight is great and everything but when it gets to later on during the day and you’re home the light does us no good if we want to fall asleep.



The reason is it’s too bright, and we use a lot of electrical goods such as PC’s Laptops, Tablets, Mobiles etc, which keep the same light as if it’s still the day time!



Which is no good for our eyes, so I would encourage everybody on their mobiles & tablets to use blue light or Night mode and set that to auto so it will change the light when it gets dark by itself.




The blue lights stop are eyes from hurting so much, at first it may look red your screens but then you eyes get use to it and it no longer looks that colour anymore.




For PC’s that do not have an auto night mode or blue light I would then suggest you download F.lux it’s the best one out and I use this myself..

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It’s also free to download and again will adjust the light during the day
so you don’t even have to think about it.




I would also encourage you to shut the curtains as soon as you can before it gets dark and leave the light off.

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Β Then when it gets really dark to stay in the dark especially 2 or 3 hrs before bed because this will give your whole..

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Brain and body the signal that it’s time for body and you’re sleepy, it really helps.





The next one is to visualize things that make you happy, having a happy and joyful mind at night is a much better set up then being stressful before bed.



Visualize a place that makes you feel happy and gives you joy, visualize a place that calms you.. it could even be a person too.




Engaging with worries and concerns in the nighttime is a fools game, as you are in rest mode if you’re up all night thinking of what I will say,

what I will do &Β  what should I do then you’re losing precious time that youΒ  could have been using toΒ  sleep.




Thinking about wanting to sleep and how you will sleep does not get you to sleep at night.. going to sleep does!



You can only do that really by being happy naturally no?




Switch Off Electronics & Write Out Your Thoughts Before Bed

We need to have a cutoff point with our electronic devices late at night if we want to sleep.



Watching TV, playing video games, using our mobile phones and social networking can make it tough for us to get good nights sleep.



To be honest this is a hard one for me as I’ve started toΒ  engage a lot with my international friends online at times or cooking up some biz deal or plan with.

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My international biz partners late into the night.. my whole summer for example in 2020 was madddd for this LMAO!



It’s sept now though and I’m already working on this, I’ve done it before in the past of course.. I do not tell you to do things that I don’t do myself or would not do..



It’s just I have to keep it 100 with you, I slipped on that but I’m now making a comeback on not using my phone when I’m heading to bed or in bed..



These deals & lit convos can wait more often than not 10/11Β  I have to be choosing my sleep (Yeah we don’t do 9’s in this bitch!) .



This goes without saying if I do use my phone late a night I’m using the blue light/ night mode as the light without it is way too bright and will mess up my sleep..



I could get away with using the blue light/ night modeΒ  and still sleep good, For me and my exp with using it I rather the cut off when I’m about to go to sleep and use that space..

Before bed to look after me more often than not.Β Β 



Keep a Journal and write out your thoughts, that way it’s not on your mind it’s on the page!



Why go to bed angry or sad or worried when you can write it all out and not carry it with you to bed?



I’m not a fan of journaling negative thoughts by the way and I’ve never done it but if you need to let it out, rather thank drinking yourself to death and taking other crap that will kill you..



How about facing what you’re feeling and being one with your emotions and leaving it on the page and going to bed refreshed of all that negative energy that is killing your sleep from the inside.



The main things you should be journaling about though is positive things, things that make you happy.. it will calm your mind down and help you sleep better at night.



You know writing down positive events that happened during your day or even your thoughts on a future date can create a state of gratitude and happiness and lower your stress levels.



Also when you journal during the night just like with reading afterwards I tend to feel very sleepy, which is all the better for me as I know I will sleep well then.Β 



Always focus on how you’re feeling, but if you are in a dark place do your best to draw some light and positive things that has gone on.. even if it’s just one thing.


THAT’S IT

I really enjoyed sharing this with you guys. Please do let me know, though…
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What Did You Make Of All This?
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Which Of The 5 Step Process Do You Think Will Be Easy/Hard For You ?
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How Many Hours Do You Sleep Per Night ?


What Tips Stuck With You The Most?

Until We Meet Again, Ciao


We  Look Up 倧


Karim David

The Healthy One

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156 Comments

  1. Vera Kleinherenbrink September 9, 2020 at 7:23 am

    The workouts I’m stuck on that ?

    Reply
    1. Karim September 9, 2020 at 12:30 pm

      Well we’ve got workouts on my site above and also the workout plans.. Please check them out πŸ™‚

      Reply
  2. Mario Graves September 9, 2020 at 8:52 am

    Looking at the clock oh mannnn πŸ™

    Reply
    1. Karim September 9, 2020 at 12:30 pm

      LMAO!

      Reply
  3. Gerry Pipps September 9, 2020 at 8:59 am

    Thanks for the share πŸ™‚

    Reply
    1. Karim September 9, 2020 at 12:31 pm

      You’re welcome Gerry πŸ™‚

      Reply
  4. Aman Hanson September 9, 2020 at 9:30 am

    I sleep five hours or sometimes less,took a lot of time to read this and take notes.

    Reply
    1. Karim September 9, 2020 at 12:31 pm

      Thanks for letting me know this Aman, it shows me how much you are taking this.. I really hope it helps πŸ™‚

      Reply
  5. Casim Golloway September 9, 2020 at 10:00 am

    Thanks for this one bro I need this so bad.

    Reply
    1. Karim September 9, 2020 at 12:32 pm

      You’re welcome πŸ™‚

      Reply
  6. Paul Alwan September 9, 2020 at 10:07 am

    I’ve never tried it but getting into the dark early

    Reply
    1. Karim September 9, 2020 at 12:33 pm

      Yeah try it out first Paul.. You can do this πŸ™‚

      Reply
  7. Wendell Howgate September 9, 2020 at 10:10 am

    Thanks for the share I will try this out tonight!

    Reply
    1. Karim September 9, 2020 at 12:33 pm

      You’re welcome Wendell πŸ™‚

      Reply
  8. Jan Rensen September 9, 2020 at 10:49 am

    7 hours

    Reply
    1. Karim September 9, 2020 at 12:34 pm

      Just an hour more and you’re good Jan πŸ™‚

      Reply
  9. Cody Backwell September 9, 2020 at 11:02 am

    10 hours is too much ?

    Reply
    1. Karim September 9, 2020 at 12:34 pm

      Yes cut down by 2 hours or an hour and you’re good Cody πŸ™‚

      Reply
  10. Eason Door September 9, 2020 at 11:50 am

    Thank you I’ve been sleeping only 4 hours a night which is not good.

    Reply
    1. Karim September 9, 2020 at 12:35 pm

      Yes you need an extra 4 to 5 hours Eason.. Please start ASAP, I wish you the best!

      Reply
  11. Jerom McLarty September 9, 2020 at 12:05 pm

    7.5 hours a night

    Reply
    1. Karim September 9, 2020 at 12:35 pm

      Get to 8 at least.. just a lil adjustment πŸ™‚

      Reply
  12. Darell Willock September 9, 2020 at 12:15 pm

    Turning off the devices

    Reply
    1. Karim September 9, 2020 at 12:36 pm

      Aha yeah this one will take a lot of work.. but you can do it Darell πŸ™‚

      Reply
  13. Fred Di-one September 9, 2020 at 3:44 pm

    I’ve been blown away by your content for years now I’ve lost so much weight did you get my before and after pics ?

    Reply
    1. Karim September 9, 2020 at 5:10 pm

      Yesss Fred! I’m sending you something specail back πŸ™‚

      Reply
    2. Karim September 9, 2020 at 5:10 pm

      Thank you for the support and the love, to the point where you have taken it!

      Reply
  14. Cory Vouwe September 9, 2020 at 4:07 pm

    Oh I thought 6 hours was it DAMN

    Reply
    1. Karim September 9, 2020 at 5:11 pm

      Nah 2 hours more or 3 πŸ™‚

      Reply
  15. Larry Lensink September 9, 2020 at 4:55 pm

    10 during the week and on weekends 12

    Reply
    1. Karim September 9, 2020 at 5:11 pm

      Yeah you need to cut down Larry and you’ll be good

      Reply
  16. Eline Wijs September 9, 2020 at 5:02 pm

    Cutting down on the sad songs even though I know It’s wrong LOL

    Reply
    1. Karim September 9, 2020 at 5:11 pm

      Looool I’ve been there.. GET OUT ASAP!!!

      Reply
  17. Karlijn Wijermars September 10, 2020 at 6:36 pm

    5 and 6 hours a night

    Reply
    1. Karim September 11, 2020 at 4:05 pm

      2 TO 3 hours more

      Reply
  18. Steff Zwiers September 10, 2020 at 10:56 pm

    2 hours because of my work, I really need to go early instead.

    Reply
    1. Karim September 11, 2020 at 4:05 pm

      Yes please do so ASAP

      Reply
  19. Amy Hekman September 11, 2020 at 12:00 am

    I sleep for about 3 hours and then get up and eat food and then sleep for 2 hours πŸ™ How can I stop eating during the night ?

    Reply
    1. Karim September 11, 2020 at 4:11 pm

      You need to be eating food that will fuel you during the day and more of it.. I would suggest you take a look at the top 40 foods post and if you’re eating most of them, if not get on it ASAP!

      If you’re stuck on what you should be eating for the long term, there is always my meal plans up top feel free to check it out.. I know that helps & thank you for the question πŸ™‚

      Reply
  20. Mirre Theunissen September 11, 2020 at 8:57 am

    Thanks for this Karim. I’m having the worst time ever sleeping and I’m not pretending when I tell you how much
    I needed to read this right now, I just hope it can work for me fingers crossed.

    Reply
    1. Karim September 11, 2020 at 4:13 pm

      No fingers crossing neeeded.. All you need is you to be doing this daily until it’s auto, If you desire this to be so it shall be Mirre

      I know you can do this πŸ™‚

      Reply
  21. Lee Euren September 11, 2020 at 10:06 am

    Thank you for sharing this with me πŸ™‚

    Reply
    1. Karim September 11, 2020 at 4:17 pm

      You’re welcome Lee πŸ™‚

      Reply
  22. Sofi Daggert September 11, 2020 at 11:59 am

    My fav site for sure it’s my homepage now πŸ™‚

    Reply
    1. Karim September 11, 2020 at 4:22 pm

      Wowww this was one of my dreams, for someone to tell me this so thanks for making that one come true!

      Obs thank you for the support πŸ™‚

      Reply
  23. Yas Grotemarsink September 11, 2020 at 12:21 pm

    Thanks you so much for the share

    Reply
    1. Karim September 11, 2020 at 4:22 pm

      Np Yas πŸ™‚

      Reply
  24. Lieke Heldoorn September 11, 2020 at 12:36 pm

    I appreciate this thank you πŸ™‚

    Reply
    1. Karim September 11, 2020 at 4:22 pm

      I appreciate you Lieke πŸ™‚

      Reply
  25. Lotte Berkel September 11, 2020 at 1:59 pm

    The workout side should be easy, going to bed every night at the same time will be hard for me.

    Reply
    1. Karim September 11, 2020 at 4:24 pm

      Ok thank you for sharing this.. Even when you slip up do not beat yourself up about it, just go again.

      You can do this if you want it πŸ™‚

      Reply
  26. Ellemijn Alberboers September 12, 2020 at 11:19 am

    11/10 hours I’m over by a little bit

    Reply
    1. Karim September 14, 2020 at 5:50 pm

      Yeah go down man

      Reply
  27. Saar van Kesteren September 12, 2020 at 1:34 pm

    Thanks for the info.

    Reply
    1. Karim September 14, 2020 at 5:51 pm

      You’re welcome

      Reply
  28. Grietje Lemmerman September 12, 2020 at 7:00 pm

    I will buy myself a duck too πŸ˜‰

    Reply
    1. Karim September 14, 2020 at 5:51 pm

      Aha

      Reply
  29. Marit van der Vaart September 13, 2020 at 8:45 am

    Soudara sent me here πŸ™‚

    Reply
    1. Karim September 14, 2020 at 5:51 pm

      Ahahaha overtime!

      Reply
  30. Roosje Noodveld September 13, 2020 at 10:05 am

    I sleep 8 hours but not every night and Soudara sent me here.

    Reply
    1. Karim September 14, 2020 at 5:51 pm

      Cool & She working lmao

      Reply
  31. Petra Hohmann September 13, 2020 at 6:22 pm

    I liked this a lot and I’m so happy that you shared with us what you find hard, I like that you too have things to work on like us πŸ™‚

    Reply
    1. Karim September 14, 2020 at 5:52 pm

      For sure got to keep it 100

      Reply
  32. Alicia Holzhausen September 13, 2020 at 8:17 pm

    No phone in my bed hahahahahahaha!!!

    Reply
    1. Karim September 14, 2020 at 5:52 pm

      Hahahaha

      Reply
  33. Astrid Waibel September 14, 2020 at 6:11 am

    Sleeping 6 hours a night and I always feel jaded. Thanks for sharing what you’re going through too.

    Reply
    1. Karim September 14, 2020 at 7:00 pm

      Yeah go up like 2 or 3 hours and you’ll be good Astrid.. Np

      Reply
  34. Konn Hanneman September 14, 2020 at 7:11 am

    What if you keep having nightmares ?

    Reply
    1. Karim September 14, 2020 at 7:00 pm

      That’s why you write what’s in your head down.. so there is nothing left, the more up beat the better πŸ™‚

      Reply
  35. Martha Kiesewetter September 14, 2020 at 7:55 am

    This was great thank you!

    Reply
    1. Karim September 14, 2020 at 7:00 pm

      You’re welcome Martha πŸ™‚

      Reply
  36. Swen Duden September 14, 2020 at 9:40 am

    I just want to say I’m on day 15 of your meal and workout plan and I feel so much better thank you

    Reply
    1. Karim September 14, 2020 at 7:01 pm

      Aw nice Swen, thank you so much for letting me know that!

      I’m glad it’s making you feel that way πŸ™‚

      Reply
  37. John KrΓ€mer September 14, 2020 at 9:50 am

    Your advice is crazy thank you so much.

    Reply
    1. Karim September 14, 2020 at 7:01 pm

      Thank you for coming and showing support πŸ™‚

      Reply
  38. Rosemarie Lindemann September 14, 2020 at 11:29 am

    Sou sent me here she’s the best!!!

    Reply
    1. Karim September 14, 2020 at 7:02 pm

      Done know

      Reply
  39. Sib Balmer September 14, 2020 at 1:19 pm

    Thanks for the advice Karim πŸ™‚

    Reply
  40. Marie Schwegler September 14, 2020 at 5:38 pm

    My family keep me up with all the loud noise but I wont stop trying to get better sleep.

    Reply
    1. Karim September 14, 2020 at 7:02 pm

      Lol NEVER GIVE UP!

      Reply
  41. Silvia Surmann September 15, 2020 at 12:05 am

    You expect too much this is too much!

    Reply
    1. Karim September 15, 2020 at 12:34 pm

      I expect nothing at all.. I say what I say & Do what I do, all to help the Di1’s. “If this is too much for you!” I’m not mad about it I respect your honesty if anything.

      But do not put your own expectations and limits on me.. As we do not have none Silvia.

      Reply
  42. Sammy Merkel September 15, 2020 at 6:29 am

    The sad songs

    Reply
    1. Karim September 15, 2020 at 12:35 pm

      Ahaha I use to be you Sammy πŸ™‚

      Reply
  43. Natali Staebler September 15, 2020 at 8:13 am

    Getting this share has saved my sanity I only sleep five hours and I’m always ratty, I’m going to sleep longer from now on.

    Reply
    1. Karim September 15, 2020 at 12:36 pm

      Good man I’m really happy that I got to share this with you then πŸ™‚

      Reply
  44. Veronika Jones September 15, 2020 at 10:26 am

    I’m too old for all of this do you not have some pills or a shake ?

    Reply
    1. Karim September 15, 2020 at 12:37 pm

      LMAO! Wrong site

      Reply
  45. Tina Metzinger September 15, 2020 at 11:10 am

    Not even sure how much sleep I get, Clock watching is my weakness.

    Reply
    1. Karim September 15, 2020 at 12:38 pm

      Please track it so you know if you’re getting the right amount, or just set your alarm for 8 or 9 hours kip.. Yeah that use to be me πŸ™‚

      Reply
  46. Yvonne Weiss September 15, 2020 at 12:04 pm

    I’ve got too much to lose to not give this my best I’m in.

    Reply
    1. Karim September 15, 2020 at 12:39 pm

      I’M LOVING THE ENERGY YVONNE.. YOU CAN DO THIS!

      Reply
  47. Kristin Scheu September 15, 2020 at 5:56 pm

    Working out

    Reply
    1. Karim September 16, 2020 at 2:10 pm

      πŸ™‚

      Reply
  48. Marion Von Braun September 15, 2020 at 7:10 pm

    I’m taking charge of my sleep 5 hours is leaving me weak.

    Reply
    1. Karim September 16, 2020 at 2:10 pm

      Please do πŸ™‚

      Reply
  49. Carter Linn September 15, 2020 at 7:45 pm

    9 hours for me

    Reply
    1. Karim September 16, 2020 at 2:10 pm

      πŸ™‚

      Reply
  50. Kathrin Heidrich September 15, 2020 at 8:22 pm

    The workouts in what I should do.

    Reply
    1. Karim September 16, 2020 at 2:11 pm

      Ok…

      Reply
  51. Elliott Thomson September 15, 2020 at 9:12 pm

    How can I trust you ?

    Reply
    1. Karim September 16, 2020 at 2:11 pm

      How can you not?? LMAOOOOOOOOOOOO!

      Reply
  52. Rebecca Freisler September 15, 2020 at 10:09 pm

    I’m so glad I found you πŸ™‚

    Reply
    1. Karim September 16, 2020 at 2:12 pm

      Aww thanks Rebecca, I’m glad you did and I hope you’ll stick around each week πŸ™‚

      Reply
  53. Ernie Ryan September 16, 2020 at 12:02 am

    8 hours

    Reply
    1. Karim September 16, 2020 at 2:12 pm

      πŸ™‚

      Reply
  54. Frank Cox September 16, 2020 at 12:11 am

    Thanks bud πŸ™‚

    Reply
  55. Billy Macdonald September 16, 2020 at 12:59 am

    6 hours

    Reply
    1. Karim September 16, 2020 at 2:12 pm

      2 hours more

      Reply
  56. Euan Bradley September 16, 2020 at 1:04 am

    7 hours

    Reply
    1. Karim September 16, 2020 at 2:13 pm

      Just a lil more Euan

      Reply
  57. Adam Mcdonald September 16, 2020 at 2:11 am

    6.5 and watching Netflix and Amazon

    Reply
    1. Karim September 16, 2020 at 2:13 pm

      Need more hours Adam & damn two of them lol

      Reply
  58. Tommy Harris September 16, 2020 at 5:50 am

    Sick tips,I’ve got stuck on watching TV at night since lockdown.

    Reply
    1. Karim September 16, 2020 at 2:14 pm

      Thanks Tommy! Oh snap I hope you break out of that ASAP.

      Reply
  59. Ayden King September 16, 2020 at 7:18 am

    Thank you so much for the share.

    Reply
    1. Karim September 16, 2020 at 2:14 pm

      You’re very welcome Ayden πŸ™‚

      Reply
  60. Flynn Parker September 16, 2020 at 9:39 am

    The best for health not even close!

    Reply
    1. Karim September 16, 2020 at 2:14 pm

      MAN LIKE FLYNNNNNN THANK YOUUUUUUUUU!

      Reply
  61. Vivienne Rogers September 16, 2020 at 7:14 pm

    7 hours

    Reply
    1. Karim September 17, 2020 at 2:12 pm

      1 hour more

      Reply
  62. Zofia Smith September 16, 2020 at 8:30 pm

    10 hours

    Reply
    1. Karim September 17, 2020 at 2:12 pm

      2 Hours less or 1 hour πŸ™‚

      Reply
  63. Sydney Edwards September 16, 2020 at 8:49 pm

    7 hours

    Reply
    1. Karim September 17, 2020 at 2:12 pm

      Just an hour more ey Sydney πŸ™‚

      Reply
  64. Eliana Gardner September 16, 2020 at 9:22 pm

    7 hours

    Reply
    1. Karim September 17, 2020 at 2:13 pm

      1 hour/2 hours more πŸ™‚

      Reply
  65. Amaya Walker September 16, 2020 at 11:16 pm

    5 hours

    Reply
    1. Karim September 17, 2020 at 2:13 pm

      This is too little 3 to 4 hours more πŸ™‚

      Reply
  66. Natalia Hunter September 17, 2020 at 8:25 pm

    9 hours

    Reply
    1. Karim September 18, 2020 at 11:28 am

      πŸ™‚

      Reply
  67. Myra Sharp September 17, 2020 at 9:29 pm

    Only 3 hours

    Reply
    1. Karim September 18, 2020 at 11:28 am

      Damn please add 5 to 6 hours on that

      Reply
  68. Talia Simpson September 17, 2020 at 10:49 pm

    6 hours

    Reply
    1. Karim September 18, 2020 at 11:28 am

      2 to 3 hours more

      Reply
  69. Kiera Parry September 17, 2020 at 11:08 pm

    7 hours

    Reply
    1. Karim September 18, 2020 at 11:28 am

      and hour or 2 more Kiera πŸ™‚

      Reply
  70. Maisie Ellis September 19, 2020 at 12:50 pm

    Thinking good things about myself πŸ™

    Reply
    1. Karim September 19, 2020 at 6:24 pm

      Start writting it out for yourself and then read it, try and make a way to feed yourself goood.. and chop away at the bad Maisie πŸ™‚

      Reply
  71. Frederick Doyle September 19, 2020 at 4:05 pm

    Seeing myself winning in my head, that is going to be hard for me

    Reply
    1. Karim September 19, 2020 at 6:24 pm

      The first rule of seeing yourself win is to say you will win.. no hesitation Frederick LET’S GOOOOOOO!

      Reply
  72. Reuben Ross September 19, 2020 at 6:18 pm

    Wow thanks Karim! Soudara sent me here πŸ™‚

    Reply
    1. Karim September 19, 2020 at 6:25 pm

      Thanks Reuben.. Ahahaha Overtime fr

      Reply
  73. Deacon Parry September 20, 2020 at 10:19 am

    Thanks for this πŸ™‚

    Reply
    1. Karim September 21, 2020 at 11:40 am

      You’re Welcome Deacon πŸ™‚

      Reply
  74. Henry Phillips September 20, 2020 at 7:00 pm

    I’ve got so much respect for you and how you give us value, I would be lost without reading this thank you.

    Reply
    1. Karim September 21, 2020 at 11:41 am

      Aw thannk you Henry! I’m glad this is helping you find your way, with these steps I know your sleep will improve trusttttttt πŸ™‚

      Reply
  75. Rey Webb September 20, 2020 at 8:45 pm

    7 hours

    Reply
    1. Karim September 21, 2020 at 11:42 am

      πŸ™‚

      Reply
  76. Harry Jones September 21, 2020 at 2:33 am

    9 hrs

    Reply
    1. Karim September 21, 2020 at 11:42 am

      πŸ™‚

      Reply
  77. Harris May September 21, 2020 at 9:11 am

    10 hours

    Reply
    1. Karim September 21, 2020 at 11:42 am

      πŸ™‚

      Reply
  78. Harrison Thompson September 22, 2020 at 8:50 pm

    Sitting with my own thoughts, I’ve been running from it for a long time.

    Reply
  79. Misty Hussain September 22, 2020 at 9:21 pm

    A decent bedtime

    Reply
  80. Alfred Armstrong September 22, 2020 at 10:34 pm

    13 HRS PER NIGHT

    Reply

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