Optimal Sleep for Superhuman Performance: A Daily Routine

In the video “Optimal Sleep for Superhuman Performance: A Daily Routine” by Superhuman Troy, he shares his experience of training like a superhuman for a week. Throughout the video, Troy takes on intense daily routines such as ice baths, following the Superhuman diet, sauna sessions, and intense workouts, all in an effort to achieve superhuman performance and recovery. He talks about his motivations for wanting to become superhuman, the mental and physical challenges he faced, and the benefits of heat exposure. Troy also emphasizes the importance of pushing outside of one’s comfort zone and not letting others define their capabilities. He tries meditation to reduce anxiety and improve focus, shares his routine for optimal sleep, and even attempts an ice plunge. The video ends with Troy trying to lift heavy dumbbells at a famous beach location. Watch until the end to see what happens and get inspired to unleash your own superhuman potential!

Daily Routine for Superhuman Performance

Wake up at 3:59 am

To start your journey towards superhuman performance, it’s essential to wake up early. Setting your alarm for 3:59 am might seem challenging at first, but it will give you an advantage over others by allowing you to have more time in your day. Waking up early provides an opportunity to focus on your goals, establish a routine, and stay disciplined.

Challenge oneself in workouts

To achieve superhuman performance, it’s necessary to push yourself in your workouts. Don’t settle for mediocre efforts or the same routine every day. Instead, choose exercises that challenge your body and mind. By stepping out of your comfort zone and pushing your limits, you’ll be able to surpass your previous performance and achieve new levels of strength, endurance, and overall fitness.

Use a timer for rest periods

When working out for superhuman performance, it’s crucial to maximize your time and maintain intensity. Using a timer for your rest periods will prevent you from taking too much time between exercises and keeps you focused on the task at hand. By limiting your rest periods, you can increase the intensity of your workouts and improve your overall conditioning.

Practice retention for superhuman abilities

Retention, or the ability to withhold certain bodily functions, is a practice that can enhance your superhuman abilities. By training yourself to retain things like breath, emotions, or urges, you can develop command over your body, breath, and mind. This practice can lead to improved mental focus, better control over bodily functions, and increased resilience.

Go for a walk during the day

Incorporating daily walks into your routine is essential for superhuman performance. Walking not only helps to improve cardiovascular health but also aids in clearing the mind, reducing stress, and enhancing creativity. Make time to step outside, enjoy nature, and let your body and mind rejuvenate through the simple act of walking.

Use sleep products for optimal sleep

Sleep is crucial for superhuman performance and overall well-being. To ensure optimal sleep, consider using sleep products such as a sleep mask or a white noise machine. These tools can create a comfortable and relaxing sleep environment, promoting better sleep quality. Prioritizing sleep and taking steps to optimize it will contribute to your overall superhuman performance.

Motivations for Becoming Superhuman

Desire to surpass others in fitness journey

A significant motivation for pursuing superhuman performance is the desire to surpass others in your fitness journey. Whether it’s beating personal records, outperforming competitors, or proving others wrong, the drive to exceed expectations can provide the determination and focus needed to reach new heights of physical and mental performance.

Seeking an advantage over others

Becoming superhuman can give you a competitive advantage over others in various aspects of life. It allows you to stand out, accomplish extraordinary feats, and differentiate yourself from the crowd. By continually striving for superhuman performance, you can gain an edge that sets you apart from others and opens up new opportunities.

Not letting others define capabilities

By pursuing superhuman performance, you refuse to let others define your capabilities. Instead of accepting limitations imposed by society or others’ expectations, you choose to push past boundaries and redefine what is possible for yourself. Becoming superhuman is about discovering your true potential and refusing to let anyone else dictate your capabilities.

Pushing outside of one’s comfort zone

Stepping outside of your comfort zone is a foundational motivation for becoming superhuman. Pushing past your limits and embracing discomfort is necessary to achieve extraordinary results. By challenging yourself constantly and willingly placing yourself in uncomfortable situations, you can strengthen your mind, body, and spirit, ultimately leading to superhuman performance.

Optimal Sleep for Superhuman Performance: A Daily Routine

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Experiments for Achieving Superhuman Performance

Engage in intense daily routines

To achieve superhuman performance, it’s crucial to engage in intense daily routines. These routines involve structured, strategic, and targeted activities that challenge you physically, mentally, and emotionally. By incorporating intense exercises, focused training, and deliberate practices into your daily routine, you can push your limits and unlock your inner superhuman.

Follow the Superhuman diet

The Superhuman diet is a protocol designed to maximize performance, recovery, and energy levels. It focuses on consuming most carbohydrates before and after workouts, adequate protein intake, maintaining a slight caloric deficit, and eating whole, natural foods. By following this diet, you can nourish your body with the nutrients it needs to fuel your superhuman performance.

Take ice baths

Ice baths are a popular method of recovery and an effective way to stimulate superhuman capabilities. Immersing yourself in cold water can help improve recovery by reducing inflammation, boosting circulation, and enhancing mental resilience. Ice baths push you to endure discomfort, strengthen your mind-body connection, and prepare you for the challenges of superhuman performance.

Participate in sauna sessions

Sauna sessions provide heat exposure, which offers numerous benefits for superhuman performance. Heat exposure helps with recovery, improves metabolism, aids in fat loss, and promotes relaxation. Saunas can also enhance mental and physical endurance, preparing you for intense workouts and enabling you to reach new levels of performance.

Meditate to reduce anxiety and improve focus

Meditation is a powerful tool for superhuman performance, as it can reduce anxiety, improve focus, and enhance self-awareness. By incorporating regular meditation into your routine, you can cultivate a calm and clear mind, develop mental resilience, and improve your ability to concentrate. Meditation helps to quiet the noise and distractions, allowing you to channel your energy towards your goals.

Benefits of Heat Exposure

Improved recovery

Heat exposure, such as sauna sessions, can significantly improve recovery. The heat helps to increase blood flow, delivering oxygen and nutrients to your muscles, which aids in the repair and regeneration process. Additionally, heat exposure helps to reduce inflammation, remove waste products, and promote the healing of damaged tissues. By incorporating heat exposure into your routine, you can recover faster and maintain peak performance.

Fat loss

Heat exposure, particularly through activities like sauna sessions, can contribute to fat loss. The heat increases your core body temperature, leading to an elevation in metabolic rate and energy expenditure. This metabolic boost can help you burn more calories, enhance fat oxidation, and support weight loss efforts. Incorporating heat exposure into your routine, alongside a healthy diet and regular exercise, can accelerate your fat loss journey.

Physical and Mental Challenges

Struggle with ice plunge

One of the physical and mental challenges that you may face in your superhuman journey is the ice plunge. Immersing yourself in cold water can be extremely jarring and uncomfortable, especially if you have an aversion to the cold. Overcoming this challenge requires mental fortitude, resilience, and the ability to stay focused on your goals. Pushing through the initial discomfort can lead to increased mental and physical strength, mental toughness, and the confidence to tackle any obstacle.

Questioning abilities and self-identity

During your superhuman journey, it’s normal to question your abilities and self-identity. As you push your limits, you may encounter moments of self-doubt and uncertainty about whether you can truly become a superhuman. These moments are opportunities for growth and self-reflection. Embrace the challenges, acknowledge your fears, and use them as fuel to push forward. Remember that becoming superhuman is not just about physical performance but also about cultivating mental strength and resilience.

Uncertainty about becoming a different person

Embracing the path of superhuman performance can involve uncertainty about becoming a different person. As you challenge your limits and push yourself to new heights, you may undergo mental and emotional transformations. Embrace these changes and see them as an essential part of your evolution. Becoming a different person doesn’t mean losing yourself but rather discovering new layers of who you truly are and what you can become.

Importance of Challenging Oneself in Workouts

Pushing limits and surpassing previous performance

Challenging yourself in your workouts is vital for superhuman performance. By constantly pushing your limits, you can surpass your previous performance and achieve new heights of strength, endurance, and overall fitness. By setting ambitious goals, regularly increasing the intensity or complexity of your workouts, and consistently striving for improvement, you’ll develop the mindset and physical capabilities of a true superhuman.

Building strength and endurance

Challenging yourself in workouts is an effective way to build strength and endurance. By incorporating resistance training, cardiovascular exercises, and high-intensity interval training into your routine, you’ll develop a robust and resilient body. Consistent and progressive overload, along with proper technique and form, will help you build lean muscle mass, increase strength, and boost your endurance capacity.

Improving overall fitness level

Challenging yourself in workouts ultimately leads to improving your overall fitness level. By continually pushing your boundaries and engaging in a variety of exercises, you’ll enhance your cardiovascular endurance, muscular strength, flexibility, and agility. Consistency and dedication are key to achieving superhuman levels of fitness. Embrace the challenges, enjoy the process, and celebrate your progress along the way.

Optimal Sleep for Superhuman Performance

Establishing a routine for sleep

Establishing a sleep routine is crucial for optimal sleep and superhuman performance. Aim for consistency by going to bed and waking up at the same time every day, even on weekends. Creating a sleep schedule helps regulate your body’s internal clock and promotes better sleep quality. Make sleep a priority and allocate enough time for a full night’s rest to support your superhuman journey.

Going for a walk during the day to aid sleep

Incorporating a walk during the day can aid in better sleep at night. Exposing yourself to natural light and physical activity during the day helps regulate your body’s circadian rhythm, which influences your sleep-wake cycle. By getting outside and going for a walk, you’ll increase your overall exposure to light, boost your mood, and enhance your sleep quality when nighttime comes.

Using sleep products such as a sleep mask or white noise machine

To optimize your sleep environment, consider using sleep products such as a sleep mask or a white noise machine. These products can block out any unwanted light or noise that may disrupt your sleep. Investing in a comfortable sleep mask or using a white noise machine can create a calming atmosphere conducive to quality sleep, ensuring you wake up rejuvenated and ready for superhuman performance.

Creating a comfortable sleep environment

Creating a comfortable sleep environment is essential for optimal sleep. Ensure your bedroom is dark, quiet, and at a comfortable temperature. Invest in a supportive mattress and pillows that provide proper spinal alignment. Keep electronics out of the bedroom and create a relaxing bedtime routine to signal to your body that it’s time to wind down and prepare for quality sleep.


Reflecting on the experience of training like a superhuman, it’s clear that pushing outside of your comfort zone and challenging yourself in every aspect of your life can lead to extraordinary results. The motivations for becoming superhuman, such as surpassing others in your fitness journey, seeking an advantage, and not letting others define your capabilities, are powerful driving forces.

Experiments like engaging in intense daily routines, following the Superhuman diet, taking ice baths, participating in sauna sessions, and meditating all contribute to unlocking superhuman performance. The benefits of these practices, such as improved recovery, fat loss, and enhanced focus, make them worthwhile additions to your routine.

Physical and mental challenges, such as the ice plunge and questioning one’s abilities, are opportunities for growth and self-discovery. Embracing uncertainty and acknowledging that becoming superhuman means evolving and changing can lead to personal transformation.

Challenging yourself in workouts is crucial for building strength, endurance, and overall fitness. By consistently pushing your limits, setting ambitious goals, and striving for progress, you can achieve superhuman levels of performance.

Finally, optimizing your sleep is fundamental for superhuman performance. Establishing a sleep routine, going for a walk during the day, using sleep products, and creating a comfortable sleep environment all contribute to better sleep quality, ensuring you wake up ready to conquer the world.

In conclusion, training like a superhuman requires dedication, perseverance, and a commitment to personal growth. By embracing the challenges, pushing your limits, and taking care of your mind and body, you can unlock superhuman performance and pursue a life of extraordinary achievement. Remember the importance of balance and self-care in your quest for superhuman performance, and may you continue to exceed your own expectations.

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