How to Improve Sleep Quality?
CLNRGY
December 20, 2024
Every experience gives us an opportunity to reflect and grow. With that in mind, I wanted to take a moment to look back on the last week I spent vacationing around Liberia, Costa Rica. More specifically, I want to share 7 major reflections related to what it truly means to “take a vacation”
Seriously, being immersed in the density of nature has an incredible effect on the eyes and the brain. The landscapes I experienced during this trip were absolutely breathtaking, and in those moments, it became impossible to think about the stress of everyday life. The present moment becomes the norm.
A rhythm quickly settles into the days, and suddenly a new lifestyle of exploration emerges — searching for experiences, beauty, flavors, nature, positivity, smiles, pleasant sensations, and moments of pure awe.
At first glance, people go on vacation to rest and recharge. The intentions are good. However, when I hear stories about vacations spent in resorts filled with near-daily drinking and buffets serving poor-quality food, I genuinely question how those people can truly revitalize themselves once they return home from their “vacation.”
One thing is certain in my eyes: their digestive systems, livers, pancreases, and brains will most likely return in worse condition than before they left — and that’s a sad reality.
This lack of awareness regarding the devastating metabolic effects of these types of vacations makes me uncomfortable. Because of that, during our travels, we make high-quality nutrition a true priority so that the body and metabolism can genuinely recharge and revitalize.
On top of that, because alcohol consumption is kept to a minimum, our energy levels remain incredibly high, allowing us to fully enjoy every single day and making the experience even more unforgettable.
Living in rhythm with nature becomes inevitable while on vacation. Shortly after sunset, the sounds of countless insects begin to fill the air, naturally conditioning us to head toward bed.
Going to sleep around 8 PM became the norm during this trip, and once again, it truly helped us recharge our batteries.
The famous strength coach Charles Poliquin used to say that deep, high-quality sleep offers the greatest return on investment for human health… and honestly, does that even need justification?
One thing is certain: going to bed early led to waking up before everyone else and establishing a morning routine centered around reading, physical conditioning, planning the day, walking in nature, cooking a breakfast fit for the gods, and experiencing deep gratitude while watching the sunrise over the mountains with my partner.
Sometimes, with good intentions, we try to complete important tasks late in the evening. Yet many of those same tasks flow much more effortlessly early in the morning with a fully recharged battery and an unshakable focus.
One thing I’m bringing back from this trip is this excellent habit that I had neglected over the last few years while building CLNRGY.
Putting my phone on Airplane Mode had an incredible impact on my urge to constantly check it. What an addictive little electronic drug we keep within arm’s reach at all times.
I would only check it early in the morning and later in the evening after our daily activities.
I was fortunate to receive many messages from clients commenting positively on my stories. I genuinely enjoy sharing inspiring content, and I love connecting with people when they react to it.
However, I’ve realized that I also put a certain amount of personal pressure on myself to constantly produce that content.
Balancing social media presence while remaining grounded in the present moment is not something I fully master at all times.
One thing is certain: nothing in my daily life truly requires an instant response — whether it’s a supplement order from a client or a positive comment on one of my stories.
Creating meaningful content focused on sharing knowledge and experiences remains a true passion of mine. Because of that, I believe producing content when I genuinely feel inspired in the present moment is what creates the most authentic and powerful results for me.
I’ll be listening more carefully to that spark whenever it appears within me
Being deeply passionate about health and human vitality, I’m naturally drawn toward people who share those same values.
Let me tell you — when I met Miguel at his café, the conversation flowed instantly. The connection happened within a fraction of a second.
His energy and passion radiated from him the moment we shook hands and introduced ourselves.
At 60 years old, he had the energy of a 20-year-old while serving customers and sharing information about biodynamic agriculture and the origins of the ingredients used in his recipes.
Miguel told me he was genuinely excited about our encounter and had trouble containing his enthusiasm while sharing his passion with me.
He also gave us the opportunity to walk through his property, where we were able to discover the facilities built for the students of the school he created and now leads.
We walked through trails overflowing with lush vegetation that eventually led to a private beach.
This man was truly the highlight of my trip because of his pure energy, generosity, and devotion to his community.
Physical conditioning has been part of my life since I was 14 years old. I’m now 40.
That means training has been part of my daily routine for more than 25 years.
Let me tell you — being on vacation is not an excuse for me to neglect this fundamental pillar of my health.
When movement is missing from my life, I feel internally sluggish.
Because of that, I brought my training equipment with me, which allowed me to work out every single day.
Were these intense, hardcore workouts? Not at all. I was on vacation.
But I was still able to challenge myself enough to truly earn my next meal.
During this trip, I had the chance to train exclusively outdoors. The landscapes surrounding me during those sessions were simply WOW.
Training in that kind of environment feels far healthier for the body than training in a traditional gym. I could honestly write an entire article just on that topic alone, so I’ll hold back for now.
I also developed a new training strategy during this trip that helps strengthen both the body and the mind simultaneously: reading a book between sets to bring the nervous system back to a calmer state.
Using this strategy allowed me to stay physically active while learning from the latest book written by my mentor, Robert Rakowski.
How could I not feel happiness and gratitude after such an incredible experience?
Extraordinary landscapes, no major issues throughout the trip, delicious and healthy food, outstanding health from beginning to end, deep and restorative sleep every night, days filled with outdoor adventures, the ability to constantly explore amazing restaurants, discovering remote locations accessible through rough mountain roads (thankfully, the pickup truck I rented handled the beating quite well), being welcomed into our Airbnbs by passionate people who genuinely wanted to share what they had built, and still carrying within me that sacred fire of passion and love for adventure…
How could I not feel grateful?
If you took the time to read this entire text, know that I am grateful for you as well.
As a thank you, I’ll give you 7% off your next supplement order if you simply text me the number 7 in honor of this article’s title.
Pura Vida
N.R.G.
