Sleep

The Sweet Spot For Sleep
Health  ·  Life Hacks  ·  Sleep
You Can Stay Sharp With “Sleep Banking!”

Do you need to stay sharp during a rough week ahead? Try this military-approved sleep trick…

If you know you’ve got a few tough nights coming – maybe a night shift, a red-eye flight, or even surgery – experts say you can prep your body ahead of time by sleep banking.

It’s just what it sounds like: getting extra sleep in advance to cushion the blow of upcoming sleep loss. The strategy started in the military to help soldiers stay sharp during missions, and science backs it up.

In a study from Walter Reed Army Institute of Research, scientists had people sleep 10 hours a night for a week before cutting them back to only 3 hours a night. And guess what? The “sleep bankers” stayed more alert, had faster reaction times, and even recovered better afterward.

Experts say you don’t have to go overboard – just an hour earlier to bed, or sleeping in a little longer for a few days, can help build up your reserves. You can even bank sleep with naps!

Think of it like a savings account of sleep that you’ll need to withdraw before a physical or mental challenge.

December 29, 2025

Health  ·  Life Hacks  ·  Sleep
The Link Between the Snooze Button and Your Weight!

If you need an alarm to wake up — and keep hitting snooze — you may be doing more than just delaying your morning.

According to researchers at the Institute of Medical Psychology in Munich, people who rely on an alarm clock are three times more likely to gain weight than those who wake up on their own.

Here’s what’s going on:

When you’re well-rested, your body is in sync with its natural circadian rhythm — and you tend to wake up at about the same time every day, often before your alarm.

That internal clock doesn’t just wake you — it also preps your metabolism to start burning calories efficiently from the moment you open your eyes.

But the study found that 69% of participants were at least an hour out of sync with their body clock.
Without an alarm, they would’ve slept much later — and that mismatch meant their metabolism stayed sluggish longer into the day.

The result?
A slower metabolic rate — and a greater likelihood of weight gain, fatigue, and brain fog.

So what can you do?

If you need an alarm just to function, try this simple reset:
Start going to bed just 15 minutes earlier every few nights
Keep adjusting until you regularly wake up before your alarm.

According to the researchers, this gentle shift helps:

  • Improve metabolism
  • Boost mood and alertness
  • Reduce your risk of weight gain

The takeaway:

Waking up naturally may be the ultimate metabolic hack.
Honor your body clock, and it will work with you — not against you.

The "Sports Album" by John Tesh is a high-octane musical journey through the world of sports. Featuring all new, bold instrumentals and iconic sports themes, that capture the adrenaline and emotion of competition.
The “Sports Album” by John Tesh is a high-octane musical journey through the world of sports. Featuring all new, bold instrumentals and iconic sports themes, that capture the adrenaline and emotion of competition.
November 24, 2025

Health  ·  Life Hacks  ·  Sleep
Fixes For Your Sleep Troubles

If you’re struggling to fall asleep – or stay asleep – these quick fixes might help.

  • Get a red night-light. Red is the wavelength that’s the LEAST likely to mess with your body’s melatonin production. And melatonin is the hormone that helps you drift off naturally.  
  • Next: Regulate the humidity in your bedroom. Research shows that 50% humidity helps maximize the release of melatonin. So if you’re in a dry climate, get a humidifier. If it’s swampy, get a de-humidifier.
  • Then, let’s talk bedroom temperature: The sweet spot for your bedroom is between 60 and 67 degrees, according to the Sleep Institute. If your bedroom is freezing in winter and a sauna in summer – paint the walls with radiant barrier paint. That’s the stuff used in spaceships to insulate them and regulate the temperature year-round.
  • Finally, get a “pink noise” machine. It’s like “white noise” – but softer and a perfectly consistent frequency. It’s been shown to slow and regulates our brain waves, which is what we need for super-restful sleep. In fact, 75% of people exposed to pink noise sleep more soundly.  
Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
November 10, 2025

Life Hacks  ·  Sleep
Your Trick For Making Better Decisions

We’ve all heard the advice: “Sleep on it.”

Turns out — there’s real science behind that wisdom.

A study of nearly 50,000 adults published in the British Medical Journal found that we feel our best in the morning — both emotionally and mentally.

Our self-worth and life satisfaction typically peak shortly after waking up.

By contrast, we tend to feel our worst around midnight and after.

Why it matters:

Morning is the best time to think through tough decisions — personal or professional.

Here’s why:

The part of your brain responsible for concentration and focus is most active 2–4 hours after you wake up — around 10AM for most people.

Your communication skills are sharper in the morning, too — making it the ideal time to return calls, write emails, or tackle high-stakes conversations.

And our mental health is typically better on weekends and during the summer — which also makes those times great for reflection and big-picture thinking.

The takeaway:

If you’re facing a big decision, try waiting until the morning — especially on a weekend or summer day.

You may be surprised how much clearer everything becomes.

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!

June 23, 2025

Health  ·  Life Hacks  ·  Sleep
Why Are You Waking Up At 3am?

Do you find yourself waking up at 3 a.m., night after night? If so, you’re not alone – and there’s a reason for it. According to a sleep psychologist, the two major culprits could be blood sugar crashes and cortisol spikes.

  • When your blood sugar drops too low overnight – because you skipped dinner or ate too many simple carbohydrates – your body freaks out, releases stress hormones, and boom! You’re awake – and possibly anxious.
  • Then there’s the “dawn phenomenon,” where your body naturally raises blood sugar in the early morning hours.

So what’s the solution? Eat something high in fiber before bed to keep your blood sugar steady and avoid waking up at night. Columbia University found that a fiber-rich snack before bed led to more time spent in the deepest stage of sleep, known as slow-wave sleep. That’s why oatmeal is a great bedtime snack. It not only has fiber, oats contain magnesium and melatonin, which relax the body to prepare you for sleep.

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
June 16, 2025

Health  ·  Life Hacks  ·  Sleep
The One Habit That’s Killing our Mornings

The One Habit That’s Killing our Mornings

  In a recent Interview, Sleep expert Dr. Neil Stanley told me that  every time we hear an alarm go off while we’re sleeping, it triggers our body’s “fight or flight response,” which means the next thing that happens is that our body is flooded with cortisol – the stress hormone.

  Dr. Stanley says usually that’s not a big deal if you actually wake up and start your day–but he says if we hit “snooze,” and drift back to sleep, then what happens is that we guarantee ANOTHER jolt of cortisol in 9 minutes! And then after a while, when we keep doing this over and over again, there’s so much of that stress hormone that it ends up increasing our risk for depression! All of this from the snooze alarm? You bet.

So, this is why sleep experts pretty much all agree that you and I need to set our  alarm for the exact time we want to wake up, and then always get up at that time.

   And yes, I know it’s easy to say. But it’s harder to pull off every morning. Just so you know, I get up at 5am each morning, even on the weekends. But I also have to set my watch’s vibrating-alarm, plus an alarm clock that I put all the way across the room to get me out of the bed.  I used to get up at 8 but I always felt like I was playing catchup for the rest of the day.

  One of the things that really helps me get going in the morning is preparing everything that I need to start the day. So I lay out my clothes right beside the bed. I put my sneakers at the bedroom door. I even prepare the coffee machine the night before so I just have to flip the switch. My goal is to eliminate any barriers to my 5 o’clock morning.

One more thing?  I try very hard not to scroll through the news headlines on my phone until I’ve read 10 pages in one of the self help books that’s on my phone. I just randomly pick one. This morning it was from the book Winning by fitness trainer Tim Grover. I wish you God Speed in your battle against the SNOOZE!

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!

May 5, 2025

Your Relationship Depends on Your Bedtime
Health  ·  Sleep
The Simple Power of Natural Sleep Solutions

The Simple Power of Natural Sleep Solutions

I’ve got to share something fascinating with you – some of the most effective sleep aids have been hiding in plain sight in our grocery stores!

I remember back in 2010 when we first reported on tart cherry juice as a natural sleep aid on our radio show. At the time, you practically needed a treasure map to find it in stores!

The research was compelling.

The European Journal of Nutrition found that tart cherries contain natural anti-inflammatory properties and high concentrations of melatonin. Fast-forward to today and sales have surged as more people discover this natural sleep solution.

But here’s the catch (there’s always a catch, right?): Avoid varieties with added sugar when choosing tart cherry juice. Yes, it might be a bit harder to swallow, but that’s a good sign – if it goes down too smoothly, you might miss out on the benefits!

And speaking of natural solutions, let me share another discovery that’s become part of my wind-down routine: chamomile tea with honey.

According to sleep expert Sandy Margo, chamomile is a mild natural tranquilizer. Add a touch of honey, and you’re giving your brain a signal to power down, as glucose helps shut off orexin, a chemical that keeps us alert.

Your Action Steps For Better Sleep Tonight:

·      Stick to a consistent sleep schedule (even on weekends!)

·      Exercise in the morning

·      Cut off caffeine by noon

·      Consider a relaxing evening ritual: perhaps an Epsom salt bath with lavender

·      Try a cup of chamomile tea with honey before bed

·      Keep your bedroom cool and dark

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
February 24, 2025

Strict Bedtimes Produce Weight Loss
Health  ·  Life Hacks  ·  Sleep
Is Poor Sleep Aging You Prematurely?

Is Poor Sleep Aging You Prematurely?

Remember when we used to wear our lack of sleep like a badge of honor? “Sleep is for the weak,” we’d say, powering through with another cup of coffee.

Well, it turns out we couldn’t have been more wrong.

Recent studies from Stockholm University have shown that not getting enough sleep can make us feel 5 to 10 years older than we actually are. Imagine that – just by improving our sleep, we could feel years younger!

But it’s not just about feeling younger. Good sleep is linked to living longer, lower rates of dementia, less depression, and positive traits like optimism, hope, and resilience. It’s the foundation of our physical and mental well-being.

Here’s something fascinating: People who feel younger than their actual age have more gray matter in their brains and score younger in tests of brain aging. It’s as if good sleep gives our brains a nightly spa treatment!

By prioritizing sleep, we can transform our lives. We can be more effective at work, kinder in our relationships, and even more successful in our fitness goals.

Weekly Challenge:

Here are three steps to help you start prioritizing sleep:

·      Set a consistent bedtime and wake-up time, even on weekends. Aim for 7-9 hours of sleep each night.

·      Create a relaxing bedtime routine. This could include reading a book, light stretching, or meditation for 15-30 minutes before sleep.

·      Make your bedroom a sleep sanctuary. Remove electronic devices, ensure the room is dark and cool, and invest in comfortable bedding.

Remember, small changes can lead to significant improvements. Let’s make this the week we reclaim our sleep and rejuvenate our lives!

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
February 10, 2025

How to Calm Down Quickly and Increase Energy
Health  ·  Life Hacks  ·  Sleep
The Power of 30-30: Your Morning Makeover

Here’s the scoop: Eat 30 grams of protein within 30 minutes of waking up, then do 30 minutes of low-intensity exercise.

Simple. This powerhouse combo, popularized by Tim Ferriss in The Four Hour Body, is easy to remember and doable for just about everyone!

Why It Works:

Pairing high-protein intake with exercise is a knockout for weight loss, blood sugar control, and inflammation reduction.

Your body burns more energy-digesting protein, giving you a metabolic boost to start your day.

Protein provides sustained energy, keeping you fuller longer and helping you tune into your body’s natural hunger cues.

Unleash Your Potential: 3 Ways to Rock the 30-30 Rule

•       Protein Power-Up: Kickstart your morning with a protein-packed breakfast. Think Greek yogurt with nuts, a hearty omelet, or a nutrient-dense smoothie.

•       Move It to Lose It: Follow up with 30 minutes of low-intensity exercise. A brisk walk, gentle yoga, or a leisurely bike ride all work well.

•       Consistency is Key: Stick with it! Make the 30-30 rule a non-negotiable part of your morning routine for maximum benefits.

The Science Behind the Success

Research shows that combining a high-protein diet with exercise helps remove fat mass, improves blood glucose control, and enhances physical performance.

It’s not just about losing weight – it’s about optimizing your body’s function from the moment you wake up.

Remember, this isn’t about restricting yourself. It’s about giving your body the fuel it needs to thrive. By starting your day with protein and gentle movement, you’re setting the stage for intuitive eating and better energy management throughout the day.

Better Sleep: The Hidden Bonus of Protein Power

Here’s a fantastic bonus: that protein-packed start to your day could be your ticket to dreamland at night! Studies suggest that higher daily protein intake may lead to better sleep quality.

How? Protein helps regulate our body’s sleep-wake cycle by supporting melatonin production, our natural sleep hormone. Plus, it can help stabilize blood sugar levels, preventing those middle-of-the-night wake-ups.

So, by kickstarting your day with protein, you’re not just energizing your mornings – you’re setting the stage for restorative sleep when bedtime rolls around. Talk about a full-circle wellness win!

Let’s make every morning count! You’ve got the knowledge; now it’s time to put it into action.

Your body will thank you, and you’ll be amazed at how much better you feel.

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!
January 13, 2025

Sleeping in this position will not only help your back feel better - it can reduce your risk of Alzheimer’s disease
Health  ·  Life Hacks  ·  Sleep
The Sleep Solution You’ve Been Dreaming Of!

Do you toss and turn at night, desperately seeking that elusive good night’s sleep? Well, I’ve got news for you: The answer might not be in your medicine cabinet, but in your walking shoes!

Here’s the scoop: While many of us reach for over-the-counter sleeping pills when insomnia strikes, the American Academy of Sleep Medicine warns that these quick fixes might leave you feeling even MORE tired the next day. Why?

Because they often contain antihistamines, which can lead to daytime drowsiness.

But don’t worry, there’s a better way – backed by science!

Walk Your Way to Better Sleep

Research published in the Journal of Sleep Research found something remarkable: Insomniacs who got just 30 minutes of moderate-intensity exercise fell asleep faster and slept longer than those who didn’t exercise.

So, how does exercise work its magic on our sleep?

It’s all about helping your brain regulate your internal clock. A good workout leaves you naturally drowsy at bedtime – just as nature intended. Plus, exercise is a fantastic stress-buster, melting away the anxiety that often keeps us staring at the ceiling at night.

Regular exercise also helps build stronger muscles, making it easier to breathe as you sleep. It’s like your body’s own natural sleep aid!

Your Sleep Challenge:

Here’s what I want you to try this week:

Take a 30-minute walk or do your favorite moderate exercise.

Aim to do this at least three times before our next Midweek Recharge.

Pay attention to how you feel at bedtime and when you wake up.

Remember, consistency is key. You might not see results overnight (pun intended!), but stick with it. Your body and mind will thank you!

Join me for my Transformation Tuesday weekly calls CLICK THE LINK https://tesh.com/tuesday to unlock the secrets to a longer life, better sleep, and sharper memory! These calls are designed to be a quick boost of powerful information each week to help you make powerful changes to enhance your life! Join me each week and transform your health and your life! Let’s do this together!

December 30, 2024

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