Methodology

Sleep and Fat Loss After 40

Francesco Zen, founder of ZTraining · Last updated June 19, 2026

The order this gets addressed in

Remove blue light first

Blue light exposure within 90 minutes of bedtime can induce an awake state and reduce sleep efficiency. This gets eliminated before anything else.

Help the mind tune down

Executives in particular tend to go to bed still thinking about today and tomorrow, which directly reduces sleep efficiency even with the lights off.

Three to four minutes of breathwork

A short breathwork window before sleep slows heart rate and flattens the mind. There are several techniques, but this is the general principle behind all of them.

Why this comes before counting hours

Time in bed is the variable everyone already focuses on. State of mind and disruptor exposure are the ones that actually determine how efficient that time is, and they're addressed first for exactly that reason.

Francesco Zen is the founder of ZTraining and ZLIFE, with 18 years of coaching experience working with executives across the UK, US, and UAE. He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.