FRLN72: Sleep, Stock Market Volatility, and Happiness
Fit Rich Life
Newsletter #72
Tips, Tools & Strategies for your Fitness, Money & Life
Newsletter Archive
“Volatility is the price of admission. You have to pay the price to get the returns.”
— Morgan Housel, author of "The Psychology of Money"
Greetings my friends,
In this Newsletter, we will cover:
- Getting 8 hours of sleep
- Stock market downturns
- Improving your happiness set point
Without further ado, let's proactively build your Fit Rich Life.
This is your dose of actionable tips, tools & strategies to take your Fitness, Money, and Life to the Next Level.
FITNESS: Add 30-90 minutes to your time in bed
For years, I thought that as long as I was in bed for 7-8 hours, I was getting enough sleep.
By tracking my sleep with a WHOOP and Oura Ring, I realized that if I was only in bed for 7 hours, it often meant I was only getting 5.5-6 hours of sleep.
WHOOP and Oura data show that most people need to spend 8.5 to 9.5 hours in bed to get 8 hours of actual sleep due to:
Sleep latency: ~15–30 min to fall asleep
Wake-ups: 1–3 times per night, adding 15–60 min of wake time
Sleep efficiency: 85–92% (meaning 8 hours in bed often results in 6.8–7.5 hours of sleep).
Over the last year, I've been focusing on spending 9-10 hours in bed.
This has resulted in me getting 8 or more hours of sleep.
Consistently getting 8+ hours of sleep has improved my mood significantly.
Since this change in my sleep, my anxiety has come down dramatically.
Qualitatively, I would say it's reduced my general anxiety by 80-90%.
Before this change in my sleep hygiene, I thought my general anxiety was just a natural part of my life.
Turns out I just needed more sleep.
To get more sleep, I needed to spend more time in bed.
MONEY: Volatility is the price you pay for growth
If you've been paying attention to the stock market this year, you know it's been a wild ride so far.
The news is rife with recession fears.
The S&P 500 entered correction territory on Thursday, March 13, 2025, closing at 5,521.51—a 10.1% decline from its February 19 all-time high.
This marked its first correction since 2023. The decline was largely attributed to escalating trade tensions and concerns over potential economic impacts.
If you have money invested in the stock market, this can feel scary, but I'm here to let you know that what is happening is NORMAL.
The stock market WILL have a downturn or crash.
Here’s how often it happens:
• 10%+ corrections → Every 1-2 years
• 20%+ bear markets → Every 6 years
• 30%+ crashes → Every 10-20 years
But here’s the key: The market always recovers.
The biggest risk? Panic selling.
The biggest advantage? Staying invested.
If you're in the "wealth accumulation phase" (still earning an income) keep investing every month.
Stocks are on sale. The same amount of money invested gets you more shares.
Play the long game and focus on accumulating as many shares as possible.
“Time in the market” is how you win.
Trying to “time the market” is how you lose.
If you're in the "wealth preservation stage" (retired and no longer earning an income), you should already have a portion of your investments diversified into bonds & cash.
If you're unsure about investing, check out my Investing Mastery: Your Path to Millionaire Course. I walk you step-by-step through how to set up a brokerage account and invest with proven wealth-building strategies (no matter what the stock market is doing).
LIFE: Improve your happiness set point
Some people just seem naturally happier. But the good news? Happiness isn’t set in stone—you can actively create a happier life through intentional lifestyle design.
Science tells us we all have a happiness “set point,” a baseline shaped by genetics and personality. That’s why some people bounce back quickly from setbacks while others struggle. But this set point isn’t fixed. Research shows that about 40-50% of your happiness is within your control.
Think about that. If your happiness sits at a 5 out of 10, a 40% increase would push you to a 7.
That’s a life-changing difference.
How do you shift your baseline? Simple (but not always easy):
- Practicing gratitude
- Moving your body (exercise)
- Meditating for clarity & peace
- Building deep, meaningful relationships
- Doing work that truly matters to you
Happiness isn’t something you wait for—it’s something you build.
And if you could feel 40-50% happier, wouldn’t it be worth the effort?
Make the choice today.
Your future self will thank you.
Closing Thoughts:
What is one thing you can do this coming week to improve your Fitness, Money & Life?
Here are some ideas:
Plan to get in bed 30-90 minutes earlier this week (and see how you feel)
Stay invested & keep investing every month (volatility is the price you pay for growth)
Implement a new daily/weekly habit to increase your happiness set point (see list above)
Remember, making progress in important areas of your life is the most reliable way to create happiness & fulfillment.
- Justin David Carl