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In the latest episode of the InPowered Life, Rudi + Anniston dive into the game-changing 3-2-1 rule that’s transformed our sleep routine—and it can do the same for you! 💤 Here’s how it works: 3 hours before bed: No food 🍽️ 2 hours before bed: No work or critical thinking 🧠 1 hour before bed: No screens or blue light 📵 Want to wake up feeling refreshed, energized, and ready to conquer your day? Give the 3-2-1 method a try tonight and see the difference for yourself!

In the latest episode of the InPowered Life podcast, host Rudi Riekstins breaks down the real reasons why getting a good night’s sleep is non-negotiable—especially if you want to operate at your highest potential. 😴 From a high-performance perspective, understanding the gains and costs of proper sleep is essential. Tune in to hear why sleep is more than just rest—it’s your key to success.

In this episode of the InPowered Life podcast, Rudi and Anniston dive into one of the most underestimated but crucial aspects of personal well-being and high performance—sleep better, live better. Despite its seemingly mundane topic, sleep is a cornerstone of a healthy, empowered life. Hosts Rudi and Anniston share personal stories, science-backed insights, and practical strategies to optimize your sleep for ultimate vitality and performance. Key Takeaways: Sleep as a Foundation for Health: Sleep isn't just for rest—it's vital for healing, rejuvenation, and maintaining overall well-being. Your body produces critical cells during sleep that fight diseases, including cancer. Quality Over Quantity: It's not just about getting eight hours of sleep. The timing and quality of sleep, especially deep sleep, matter. Deep sleep before midnight offers the most restorative benefits for your body and mind. The 3-2-1 Rule for Better Sleep: Implement this formula for improved sleep quality: 3 hours before bed: No food. 2 hours before bed: No work or critical thinking. 1 hour before bed: No blue light (phones, TVs, or screens). The Impact of Inconsistent Sleep: Missing even one hour of sleep can negatively affect your body, reducing cell production and increasing the risk of serious health issues like heart disease and strokes. Small Changes, Big Results: Simple hacks like switching to dimmer light bulbs or investing in temperature-regulating bedding (like the Eight Sleep mattress) can drastically improve sleep quality and overall health. Sleep is Non-Negotiable for High Performers: Prioritizing sleep is essential for anyone aiming to live a high-performance lifestyle. Skipping sleep for work or entertainment has lasting consequences on productivity and well-being. Track Your Sleep: Using devices to measure sleep patterns and health metrics (like HRV) helps you become more aware of how your habits impact your sleep and, ultimately, your health and performance. Quotes: "Sleep isn't just about rest—it's the time when your body repairs, heals, and rejuvenates itself." "We want to live big lives, and that starts with prioritizing sleep. Without it, everything else falls apart." "Deep sleep before midnight is the gold standard for recovery. It's when your body does its most important work." "Your best ideas and your most creative solutions happen when your brain is well-rested. That's why sleep is non-negotiable for us." Visit our website: https://www.rudiriekstins.com Follow along at: https://www.instagram.com/the.inpowered.life.podcast/ Stream on YouTube: https://www.youtube.com/@rudiriekstins Chapters: [00:04] - Introduction [00:30] - The Importance of Sleep [02:49] - Rudi’s Early Sleep Habits [05:06] - The Health Benefits of 8 Hours of Sleep [07:30] - Impact of Missing Sleep [09:53] - The Role of Sleep in Parenting and Well-being [12:18] - The Sleep-Deprivation Struggle [14:28] - The 3-2-1 Sleep Rule for Better Sleep Hygiene [16:39] - Rudi’s Experience with Alcohol and Sleep Quality [19:03] - Creating a Bedtime Routine [21:23] - Anniston’s Insights on Tracking Sleep and Deep Sleep Benefits [23:44] - Why Deep Sleep Matters [26:00] - Practical Sleep Hacks [30:44] - The Eight Sleep Mattress [33:01] - Personal Sleep Challenges and Solutions [37:38] - Immune System and Sleep [39:51] - Final Thoughts