@DustyLeeCook I cast sleep spells

@synthetic_me I consume 6 grams of pure cocoa daily which has roughly 13 mg of caffeine

@dividend_fire this is my sleep cycle last night

@DividendDaddy1 data is from @WHOOP

@pravijn Exactly right. That graph is a great representation of sleep turbulence. Tossing and turning. Awake and unable to get back to sleep.

Know that you can change it. You can nail sleep. It just requires building life systems to reliably achieve it.

6. Get rid of alcohol

I know there is a moderate stance to be taking for alcohol. I'd just eliminate it.

5. Avoid stimulants

I personally don't consume caffeine as it creates too much of a metabolic rollercoaster for me. I like things steady. If you do consume caffeine, do so early in the day so that by bedtime it's entirely out of your system.

4. Be consistent

Try to be in bed within 30 minutes of your bedtime. Your bedtime is your most important appointment of the day. Respect yourself and be on time.

3. Optimize light

We turn off all the lights in our house and turn on red light. It's amazing how powerful light is in regulating sleep processes. If you don't have red light, try to dim lights and avoid screens as a first step.

2. Have an evening wind down routine.

One hour before your bedtime, I turn off all screens and enable Sleep Bryan. His responsibility is to get my mind and body ready for sleep. When thoughts arise about all the things I still need to get done, Sleep Bryan reminds all the other…