Red Light Bulbs Make Everyone Tired. This Simple Lighting Hack Transformed My Sleep (Plus 4 Other Bedtime Rules)

Health doesn’t have to be complicated.

In a recent video, wellness advocate and content creator laid out what he calls the “three power laws of health” — simple, foundational habits designed to make anyone feel better than they ever have.

No scientific jargon, no overcomplicated protocols.

Just three core principles that work — if you commit to them.

Power Law #1: Become a Professional Sleeper

Sleep isn’t something to fit in when convenient. It’s the foundation.

You’re going to reframe your identity that you are a professional sleeper. That means you’re not going to sleep when it’s convenient or when your show is done or when you’re finished playing with your friends.

Instead, set a consistent bedtime and treat it like an appointment with yourself. Non-negotiable.

Five Sleep Habits That Actually Work

1. Eat Earlier and Lighter

If bedtime is 10 p.m., try eating your last meal by 8 p.m. Then experiment with pushing it back to 7 p.m., 6 p.m., or even 5 p.m. The earlier and lighter you eat, the better your body can focus on rest instead of digestion.

You will learn that the earlier and lighter you eat the better you will sleep.

2. Create a Wind-Down Routine

Your body can’t shift from high energy to deep rest instantly. Reserve one full hour before bed for calming activities: breathwork, meditation, reading, or walking. No work. No stimulation.

3. Optimize Your Lighting

Blue light from screens disrupts melatonin production. Turn off devices and consider using red light bulbs in the evening.

I have a red light bulb in my house and a lamp, we just have red light in the house. It’s amazingly effective at calming things down and making everyone very tired.

4. Stay Consistent

Stick to your bedtime within a 30-minute window every night. Consistency trains your circadian rhythm and improves sleep quality dramatically.

5. Cut Stimulants Early

Caffeine has a half-life of about six hours. If you’re going to bed at 10 p.m., aim to have your last coffee before noon.

Power Law #2: Move Your Body Every Single Day

Once sleep is dialed in, energy follows — and that energy should be used.

When you feel well you’re going to want to also exercise, which you also know from life experience. When you exercise you feel great.

Start with 30 minutes of intentional exercise daily. This could be running, swimming, biking, hiking, or strength training. It doesn’t need to be perfect — it just needs to happen.

But don’t stop there.

Move Throughout the Day

Sitting for hours on end sabotages even the best workout routines. Get up every 20 to 30 minutes. Stretch. Walk around. Do a few squats.

This combination — structured exercise plus frequent movement — is what creates long-term vitality.

Power Law #3: Master Your Relationship With Food

This is the hardest one. Food isn’t just fuel — it’s comfort, habit, and often, addiction.

I speak from personal experience. Food is a place we go to self-soothe and it’s also a source of addiction and all sorts of emotional problems. I have been there and I know how complicated food is.

That’s why diet comes third. When sleep and exercise are solid, eating well becomes easier — almost natural.

Three Strategies to Take Control

1. Never Rely on Willpower

Willpower fails. Systems win.

If you have a particular risk zone, let’s just say it’s 7 p.m. that’s exposed to let’s just call it cookies — decide you are a person that does not eat cookies at 7 p.m. Because if you wait to make the decision at that moment you will certainly eat the cookie.

Make the decision before temptation strikes. Build an identity around the behavior you want.

2. Eliminate Evening Overeating

Many people struggle with binge eating at night. One radical solution? Eliminate food entirely during problem hours.

I fired evening Brian. This is the version of me from 5 p.m. to 10 p.m. who would unquestionably overeat no matter what every single day. I had to basically make a rule of my existence that I as a human do not consume food between 5 p.m. and 10 p.m. no matter what I say.

This may sound extreme — and it is — but for some, it’s the only way to break destructive patterns. Find what works for your struggle.

3. Follow a Mediterranean-Style Diet

Focus on healthy fats, lean proteins, vegetables, and whole grains. Avoid smoking and excessive alcohol. You don’t need to count every calorie or obsess over macros — just aim for generally good choices most of the time.

It’s Not About Perfection — It’s About Progress

Modern life makes health feel impossible. Controlling personal behavior can feel even harder.

I know I have felt hopeless and helpless my entire life in this regard just until the past few years where I actually have the systems now.

Small decisions compound. One good night of sleep leads to better food choices. One workout builds momentum for tomorrow. One evening without overeating strengthens resolve.

And when you stick to these habits, you’re not just helping yourself — you’re modeling behavior for others.

If it helps you in your moment of torment when you’re sitting there deciding do you do it or do you not do it — for the team, do it for all of us. Because if you do it, others will do it and we know this. When we cave, we weaken the entire system.

Wherever you are right now — no matter your circumstances — these habits work. Master sleep. Move daily. Build systems around food.

Start with the basics. Everything else follows.