3 Ways To Sleep Better Tonight

Most of you will know that eating healthy and regular exercise are very important for your weight loss goals to come true, however did you know there is a third important element to this?… Sleep.

For a lot of you this may come as a surprise, but I’m here to tell you if you’ve been overlooking the importance of sleep you know… few hours only, playing video games into the wee hours or getting (god forbid) no sleep at all! You’ll be kicking yourself once you have seen this video below.


If you’d like to know more in depth about the scientific studies about the importance sleep then please (Click Here)


Your chances of weight gain with a lack of sleep will increase both as an adult and a child, plus an increased chance of disease. Whereas, if you get  a great night’s sleep, you will eat less, workout better and be so much healthier and happier.

So if you are still reading this and it seems like something you want to pursue for your health and well being, then without  further ado….. 


Here are 3 ways to sleep better tonight.



Wake Up At A Consistent Time- This is very important for better quality of life let alone for your weight loss goals! As your body needs to get into a rhythm so it can align itself with the sunrise and the sunset.

Being consistent with your sleep and waking up / going to bed on time will in the long term boost your sleep quality, and as I said above improve your quality of life and you’ll see some weight loss progress being made.

The weekend will either make you or break you. I say this because on weekends as a whole we seem to go to bed later at night, which then leads to us getting up way later than planned!

Don’t make this amateur mistake thinking you can make up for it in the coming days, it’s never paid off before has it?  Every time you feel worse, you look worse and everything you do now when awake is affected because of it.

When you become consistent during the week and on weekends, and slay that urge to have a late night weekend… you’re going to be way ahead of the pack who are just rolling the dice with their fingers crossed, and that’s no way to live a good life now is it?


No caffine

Don’t Drink Caffeine In The Evening- Caffeine has many benefits such as enhancing your focus & giving you energy. Something you should be aware of though when consumed during the evening time, studies show that there is high chance of your body not being able to relax at night.

I did a little digging and in one study, if you consume caffeine up to six hours before bed  it significantly destroys your sleep quality.

In general caffeine stays elevated in the blood for 6 to 8 hours. So therefore, drinking large amounts of coffee in the evening time or even late afternoon is not advisable.

It amazes me how many people who are caffeine sensitive or have trouble sleeping still drink caffeine, especially coffee which keeps you up!

DID YOU KNOW?: A fun fact for you – Caffeine is consumed by 90% of the US population.



Reduce Blue Light Exposure In The Evening- Exposure to the light during the day is vital, but not so much during the night.

Being exposed to blue light during the night essentially tricks your brain into thinking that it’s still daytime. This then reduces hormones like melatonin, which is the hormone that helps you relax and unwind for that deep sleep you’ve been craving.

So for that reason blue light is the worst in that regard, with so many electronic devices like Smartphones, Tablets, Laptops and computers. Luckily I know of some ways to help you fight back against the blue light in the night time….


For Laptops & Computers: you can download an app called F.lux (Click Here) this helps block out the blue light. I have personally used this myself since 2014 and I’ve not looked back since. No more strained eyes or bad sleep because I was in the dark with a bright blue light beaming into my eyes. When the sun sets so does your laptop and computer. It’s really cool when you think of it like that, and you’ll see the difference in your sleep with this app.


For Smartphones: As of this year I found an app for my Smartphone called Twilight (Click Here) (Just like the movie with the vampires). Credit to them; so far so good, this has benefited me because I’m now able to have the choice to use my Smartphone more frequently if I choose to… rather than avoiding using it when the sunsets because of the blue light.


For TV: I’m hearing about people starting to  wear glasses in the evening time whilst watching TV, but I’ve not  tried  this out personally yet… as for one thing, I’m not really into watching TV and certainly not enough in the evening time to want to wear glasses and  secondly, watching TV 2 hours before heading to bed  with the blue light exposure is bad for your health.

DID YOU KNOW?: It will take you 2 to 3 days to get used to  F.lux (Click Here) as the screen gives  off a red light instead of the blue one you have become accustomed to.

Not to worry though, after the 2 to 3 days, you’ll not notice a thing and other people will just randomly say “Hey how come your screen is red?” and you’ll be like |” Huh really?… oh it’s that app F.Lux” etc.



I really enjoyed sharing with you 3 ways to sleep better tonight.

Please do let me know though…

What do you make of all this?

Have these tips benefited you in anyway?

Have you worn glasses for watching TV in the evening time yet?

Of course Any other questions are always welcome just leave a comment below

Until next time Ciao 🙂

    We Look Up??


Karim David

-The Healthy One


  1. Vilhelmi Aho July 13, 2016 at 4:17 pm

    Wow this was amazing I’ve been struggling with my sleep for years! thank you for this.

  2. Gao Ling July 13, 2016 at 7:30 pm

    This rocks Karim thanks, You’re a live saver!

  3. Lai Sying July 13, 2016 at 9:12 pm

    I never knew about the blue light and it’s effects gosh! thank you so much.

  4. Zha Hui July 13, 2016 at 9:57 pm

    I’m very impressed with the content keep it up!

  5. Eero Määttä July 14, 2016 at 12:28 am

    This was a great way to end my night 🙂

  6. Su Jung Hee July 14, 2016 at 12:50 am

    I’m a big drinker of coffee after lunch, so this why my sleep is so awful 🙁 thank you though for the tips 🙂

  7. Kal Joon Ho July 14, 2016 at 1:04 am

    I’m going to try these out tonight thanks Karim 🙂

  8. Yong Sung Ki July 14, 2016 at 1:30 am

    Powerful stuff!

  9. Chi Seong July 14, 2016 at 1:45 am

    Thank you for the amazing tips 🙂

  10. Stans Koedijk July 14, 2016 at 2:56 am

    Great work again Karim!

  11. Rémy Lozé July 14, 2016 at 9:00 am

    All the french people need to see this right now 🙂

    1. 1didieci July 15, 2016 at 9:43 am

      Lol Unlucky at the Euros 🙂

  12. Devain Wight July 14, 2016 at 4:40 pm

    I’ve have insomnia quite often and I was drinking way to much coffee, but not anymore I slept so good the other night I’m sticking to this.

  13. Chang Ya July 14, 2016 at 6:00 pm

    Great post Karim

  14. Ton ter Beek July 14, 2016 at 7:25 pm

    I’m going to start following your advice on this.I was unaware of all of this information you’ve shared, and now I’m really determined to have a good nights sleep for once.

    1. Bayissa Gorfu July 15, 2016 at 9:50 am

      You should I’ve only downloaded the apps so far, but I’m working on the other two ASAP.

  15. Carlos Aviles July 14, 2016 at 8:34 pm

    Why Have I not heard of you sooner! Man you’ve got better tips then these health magazines i waste my money on.

    Thank you

    1. Baniti Baba July 15, 2016 at 3:20 am

      I have to agree with you on this one.

    2. Yan Guiren July 15, 2016 at 7:16 am

      This is the truth.

  16. Vanesa Gashi July 14, 2016 at 9:31 pm

    I had a baby 4 weeks ago and it was a traumatic experience! But my baby is fine now.

    I didn’t sleep for days then I got very anxious! I was so tired and couldn’t sleep! When my baby is alseep I’m awake! I have a lot going on in my life at the min.

    So I stop drinking tea and coffee in the afternoon’s and evenings, got the apps suggested and I’ve had much better sleep than I’ve ever had in a long time.

    Thank you so much Karim! you’ve saved my life.

    1. 1didieci July 14, 2016 at 9:45 pm

      Wow first off congratulations on giving birth ? & I’m really happy this post has helped you get some good nights sleep… even though you have a 4 month year old crying all the time ?
      This was priceless thank you for sharing ??

      1. Vanesa Gashi July 15, 2016 at 7:52 am

        Thanks You’re the best XXX❤️

  17. José Vernier July 14, 2016 at 10:23 pm

    Hey Karim, I’ve just downloaded twilight for my phone.

  18. Jamel Watson July 15, 2016 at 12:11 am

    Great content as usually. Keep up the good work!

  19. Tyrell Marsden July 15, 2016 at 12:45 am

    I gave this a go, and had much better sleep than I’ve had in a very long time.

  20. Chavi Abadi July 15, 2016 at 2:24 am

    I’m Very happy about you sharing this. I was considering buying medication from the counter, but I tried out your tips and I’m sleeping better for now.

    Thank you Karim 🙂

  21. Olabisis Najjar July 15, 2016 at 4:45 am

    Thank you for passing down your knowledge to us.

    1. Sahan Kamdar July 18, 2016 at 1:02 am

      Yes Thank you Karim You’re the best!

  22. Jo Russell July 15, 2016 at 7:00 am

    Super content Karim 🙂

  23. Walidah Sarraf July 15, 2016 at 9:17 am

    Are these apps free or do I have to pay for them ?

    1. 1didieci July 15, 2016 at 9:49 am

      No payment just download 🙂

      1. Chang Sang Jun July 22, 2016 at 7:05 am

        Excellent I’ll download straight away.

  24. Chun Yong Gi July 16, 2016 at 12:00 am

    F.lux Is great thanks for the recommendation.

    1. Sahan Kamdar July 19, 2016 at 12:23 am

      Not over it being so red yet, but I am getting sleep so no complaints.

  25. Rudie Caleveld July 16, 2016 at 11:15 am

    I never knew anything about the blue lights, I downloaded them both straight away. Great content again Karim Bravo!

  26. Pyon Jung July 16, 2016 at 4:45 pm

    This really had everything in it for sleep 🙂

    1. Ghislain Féret July 18, 2016 at 12:57 am

      Took the words out of my mouth.

  27. Matthew Mills July 16, 2016 at 7:51 pm

    I’m working hard on my time management. My biggest enemy is the weekend like you mentioned, so I’ve taken away I must work on this now rather than later.

  28. Ella Burke July 16, 2016 at 8:12 pm

    The apps have been the most helpful, thank you karim 🙂

  29. Isabel Stevens July 16, 2016 at 9:13 pm

    I’ve got into a habit of eating tea and biscuit before bed, I’m going to try and cut that out so I can get better sleep.

  30. Tugal Topal July 16, 2016 at 10:43 pm

    I only sleep 4 hours a night and I’m struggling to stay awake during the day. This couldn’t of come at a better time for me.

  31. Jordan Sharp July 17, 2016 at 1:55 am

    What about working out before bed ?

    1. 1didieci July 17, 2016 at 10:00 am

      If it means you get it then yeah, It’s better than no exercise at any time! Though I don’t do it myself as I’m consistent with my workouts so It’s already done way before than + I don’t fancy getting all sweaty before bed…. thank you for your question Jordan 🙂

  32. Adam Marjanović July 17, 2016 at 3:20 am

    Great job Karim this is very good of you.

    1. Channa Rama July 19, 2016 at 2:07 am

      He actually listens to our problems.

  33. Deep Vidyasagar July 17, 2016 at 12:17 pm

    My sleep is ridiculously poor and needs improving. Thank you for the pointers friend 🙂

  34. Felipe Velho July 17, 2016 at 1:00 pm

    This is great information, thanks a lot!

  35. Georgina Cooke July 17, 2016 at 3:06 pm

    This was very useful for me thanks.

  36. Pippo Sansone July 18, 2016 at 8:45 am

    I thought this was a great post Thanks 🙂

  37. Per Vinther July 18, 2016 at 9:27 am

    I enjoyed reading this so much 🙂

  38. Johanne Adamsen July 18, 2016 at 10:33 am

    Fantastic advice 🙂

  39. Kurt Martinsen July 18, 2016 at 11:00 am

    Using twilight for my phone now cheers bud.

  40. Miro Rysinov July 18, 2016 at 7:38 pm

    cool blog

  41. Elogio Zarella July 18, 2016 at 10:40 pm

    This has inspired me to sort out my sleep patterns, thank you so much!

    1. Trisna Gire July 20, 2016 at 1:55 am

      I agree.This post has inspired and motivated me to get to bed better.

  42. Iwasaki Kakuei July 19, 2016 at 12:15 am

    Super sleep content Karim, good acting 😉

    1. 1didieci July 19, 2016 at 12:40 am

      Haha why thank you Iwasaki 😉

      1. Justino Laurel July 20, 2016 at 11:33 am

        You have a nice smile 🙂

        1. 1didieci July 20, 2016 at 12:00 pm

          Thank you Justino ??

  43. Jérémie Rousselle July 19, 2016 at 10:01 am

    This is great for me to read on my phone, thanks for the information.

  44. Margriet Slooijer July 19, 2016 at 11:00 am

    I’ve only discovered your site this year, but I can honestly say that every single post I’ve seen has helped me in a major way. Thank you so much for all of this.

    1. 1didieci July 19, 2016 at 11:25 am

      I’m glad you finding the content useful 🙂 Margriet thank you! I appreciate you for the support and comment ❤ ✌️ ✌️

  45. Gelsomina Conte July 19, 2016 at 8:22 pm

    I never really had trouble sleeping until recently. Now, it takes me an hour normally to wind-down, which I usually use to solve whatever problems I’m having. When I think about it, it probably happened about the same time that I purchased a new TV. Where previously, I would read a book or watch TV on my old humble TV.

    Anyway, I’m looking forwards to trying this. If the blue light from the TV is keeping me up, this will save me at least an hour a day. And I like that I can easily test it with the glasses.

  46. Natsuo goda July 19, 2016 at 8:40 pm

    Your tips have helped me hour rest more. Thank you so much!

  47. Michael Frank July 19, 2016 at 11:00 pm

    When I first read this article I was skeptical … but now having tried blue-light cancelling apps for myself, the effect on my own sleep cycle has been profound. Thank you for this article!

    1. 1didieci July 20, 2016 at 9:14 am


    2. Péter Boldizsár July 21, 2016 at 5:47 pm

      I can relate I thought it was going to be no good, in fact it is very useful.

  48. Siert Mennink July 20, 2016 at 12:18 am

    The glasses I wear in the evening time are amber ones, they really help to block out the blue light from the television screen.

    1. 1didieci July 20, 2016 at 12:30 am

      Cool thank you for letting me know this Siert 🙂

  49. Ban Teng July 20, 2016 at 12:45 am

    Thank you for explaining it in simple terms that I understand now 🙂

  50. Trisna Gire July 20, 2016 at 1:51 am

    Great post here!

    1. Ófeigur Steinþórsson July 22, 2016 at 10:57 am


  51. Kim Hjorth July 20, 2016 at 2:23 am

    What about lamps in the nighttime ?

    1. 1didieci July 20, 2016 at 9:47 am

      Make sure they are not giving off blue light, get a different colour lamp instead like red or pink… hope that helps 🙂

      1. Kim Hjorth July 21, 2016 at 11:07 am

        Thank you so much for that 🙂

  52. Mano Curiel July 20, 2016 at 9:55 am

    Thanks for the tips!

  53. Papp Máté July 20, 2016 at 10:28 am

    I drink way too much coffee in the night, I’m stopping now as my sleep is no good.

  54. Aoki Seishiro July 20, 2016 at 9:38 pm

    Thank you for helping me with this article.

  55. Kuramoto Shiro July 20, 2016 at 10:00 pm

    Very handy for me, just what I wanted 🙂

  56. Sakai Ryosei July 21, 2016 at 12:59 am

    These apps have been great so far thanks!


  57. Siggeir Hersveinnsson July 21, 2016 at 11:59 am

    My sleep is terrible this gave me the best sleep of my life. I’m very grateful for all you do.

  58. Adam Ramu July 21, 2016 at 2:00 pm

    Wow these apps are amazing, I can work for long hours without my eyes hurting in the dark!

  59. Martijn Koelers July 21, 2016 at 3:40 pm

    Great Article. I’ve got tips I can actually do something with, which is excellent for me.

  60. Carolijn Bruijntens July 21, 2016 at 4:00 pm

    Exactly what I needed but yet more than I expected.

  61. Joren Boterman July 21, 2016 at 7:23 pm

    Since I followed your steps I’ve been feeling so healthy and awake. I’ve been suffering from stress, this has really benefited me thank you.

  62. Adric Elliot July 21, 2016 at 8:04 pm

    I thought this was a great post, thanks for the apps.

  63. Andre Lepp July 21, 2016 at 8:50 pm

    I’m keeping a diary like you suggested for my coffee intake thanks a bunch Karim ?

    1. 1didieci July 21, 2016 at 9:45 pm


    2. Sol Minjun July 25, 2016 at 1:14 am

      Cool idea

  64. Pu Tong Hyon July 22, 2016 at 12:02 am

    Thank you so much for this information, I really had no clue about evening light.

  65. Olev Meri July 22, 2016 at 8:54 am

    For the first time in years I was on time for work today! It’s all down to this information.


    1. 1didieci July 22, 2016 at 11:18 am

      YOOOOOOOOOOOO THIS MADE MY DAY ??? Your welcome Olev 🙂

  66. Hwan Chihu July 22, 2016 at 11:03 am

    Great content Karim ?

  67. 2Emma Saverino July 22, 2016 at 2:55 pm

    I thought this was a very helpful and informative post for me to get on with right away 🙂

  68. Paulin Mignard July 22, 2016 at 3:10 pm

    This post is really helpful, I loved the information here.

    Thank you for sharing these apps Karim It has really helped me!

  69. Iwan Suharto Darmali July 22, 2016 at 6:39 pm

    Good job Karim. thank you for helping me out last month ??

  70. Illés Vince July 22, 2016 at 7:02 pm

    I’ve been wearing glasses in the evening time for years now. Whilst watching TV and let me tell you It’s very effective, but at the start its hard to remember to put them on and it takes time to get use to it.

    I strongly recommend you give it a go those of you who don’t wear them.

    1. 1didieci July 22, 2016 at 11:19 am

      Thank you for sharing this with all of us Illés, very convincing indeed 🙂

  71. Ludovic Gallois July 22, 2016 at 7:19 pm

    I wanted to say a big thank you to you Karim 🙂 This article has helped my whole family get better sleep and in better frame of mind in the mornings.

    1. 1didieci July 22, 2016 at 8:00 pm

      Your Welcome Ludovic… It was no trouble at all to do this, I’m very pleased your whole family is sleeping better now 🙂

  72. Nikita Wathelet July 22, 2016 at 10:38 pm

    I don’t know if you remember me, I came to your boot camp last summer?

    Ever since then I’ve made massive changes to my life and lost weight!

    Because of your articles, videos and mails I’ve been able to do this, thank you so much Karim for everything.

    1. 1didieci July 23, 2016 at 9:32 am

      What the courageous women who was hell bent on changing her life’s circumstances!? Of course I remember you Nikita. I’m really happy for you right now 🙂 I’m glad I was able to help you, but just remember you had all this info but you still did the work! Thank you for trusting & believing in me, I really appreciate your support one ❤️‍.

  73. Elton Lassels July 23, 2016 at 12:53 am

    Awesome work Karim ?

    1. 1didieci July 23, 2016 at 1:00 am

      Thank you for the support…Powers to you Elton ??

  74. Shandrice McKenzie July 23, 2016 at 3:59 am

    Not going to be wearing glasses but the apps are working good thank you ?? XOXOXO

  75. Hervé Courtet July 23, 2016 at 8:26 am

    This is Brilliant news! I thought I would have to pay.

  76. Dalila Soccio July 23, 2016 at 9:09 pm

    I have benefited from this post because I don’t sleep well very often.

    I am no longer drinking caffeine in the afternoons or evenings, I am working on going to bed earlier as well.

  77. Tan Yaochuan July 25, 2016 at 12:10 am

    I found this very useful and motivating.

    1. 1didieci July 25, 2016 at 12:30 pm

      I’m really happy to hear that Tan 🙂

  78. Lusila Raja July 25, 2016 at 11:16 am

    Just what I need on a Monday 🙂

  79. Jessica Campbell July 25, 2016 at 12:03 pm

    Brilliant post once again, thank you for the tips and apps 🙂

    1. 1didieci July 25, 2016 at 12:28 pm

      Your Welcome Jessica… thank you for the continued support, I appreciate you.

  80. Ingvar Petersen July 26, 2016 at 10:11 am

    I notice the difference straight away when I stopped drinking Coffee after dark.

    Thank you Karim 🙂

  81. Leonardo Mento July 26, 2016 at 9:06 pm

    I’m going to share this!


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