Well, what's up? What's up, Nick Loper here. Welcome to the sad hustle show because if you

want to do big things, you've got to start with a solid foundation. Today, we're talking

about a key component to your physical and mental foundation to be a high performing

human. And it's a topic that we probably don't give a lot of thought to, don't give a

lot of air time to, but still it's something that you spend roughly a third of your life

doing. So it's this huge lever to pull in terms of optimizing your energy and optimizing

your output in the world. Yes, we're talking about sleep. But I promise this episode

won't put you to sleep as we explore nine quick ways to optimize your horizontal hours

and wake up feeling great, feeling superhuman to help me walk through this is Riley Jarvis

from sleepforsidehustlers.com and the sleepconsultant.com. Riley, welcome to the show. Thank you so much

for having me, Nick. It's an honor. You bet. So Riley started his journey into sleep

optimization, kind of as a personal health journey many years ago, and kind of discovered

sleep was the missing link that tended to bring everything together. So after some personal

biohacking and learning from top doctors in the field, he now helps other people get to

the root of their sleep issues, rather than just continuing to mask the symptoms. And

it's all about building this foundation. So you can feel amazing, be the best version

of you. That's what I want to leave listeners with today. It's this focus on the fundamentals.

So Riley, let's kick this off with optimization at number one or quick hack number one.

Probably the obvious one for a lot of people is no caffeine after 2 p.m. Now it depends.

It's case by case for each person, all based on genetics and many other factors, but usually

2 p.m. or 80 hours before we go to sleep is really the sweet spot because caffeine has

a half life of about seven, eight hours. So that means once after about seven or eight

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