9/ Try to avoid caffeine and other stimulants at least 12 hours before bed. Experiment with not consuming caffeine to evaluate if caffeine is negatively effecting your sleep. Avoid alcohol all together.

10/ Aim to get 1-2 hours of deep sleep every night. It will change your life and make everything better.

4/ See in my data above that all of my deep sleep happened in the first 3rd of the night. Sometimes I'll get a bit more deep sleep in the early parts of the morning too but it's always heavily weighted towards the beginning of the night.

5/ How to get deep sleep:

1. Consume your final meal of the day at least 2 hours before bed. Work your way back to 8 hours before bed, even if for experimentation purposes only. Test out different eating windows and find the optimal time for you.

6/ Have a 30-60 minute wind down routine before bed. Go for a walk, read a book, meditate or do breath work. Calm yourself from the day's activities. Turn off screens. Prepare your body and mind for sleep. It's worth it. I promise.

7/ Decide on your bedtime and then be in bed +/- 30 minutes every day. Your bedtime is your most important appointment of the day. Respect yourself and be on time.

Deep sleep is one of the most power things you can do for heath and wellness.

Missing it is very bad.

Here's how you can get it.

🧵

1/ Most deep sleep happens early in your sleep cycle.

2/ Deep sleep is a super power. It is essential for physical restoration, muscle repair, immune function, and detoxifying the brain. It improves memory, supports learning, regulates hormones, and promotes emotional resilience.

3/ If you miss your deep sleep window, it's gone (mostly).