12/ Many of our social activities currently take place late at night, usually after most people's bedtimes. It's within our power to reset norms so that we can do fun things together, like music festivals, dinners and dance parties, and still get great sleep. I stayed out late…
12/ Many of our social activities currently take place late at night, usually after most people's bedtimes.
It's within our power to reset norms so that we can do fun things together, like music festivals, dinners and dance parties, and still get great sleep.
I stayed out late…
9/ Get Sunlight Within 15 Min of Waking Get outside within the first 15-30 minutes of waking to set your circadian rhythm and boost mood. If you’re up before the sunrise, use a 10,000 lux light
9/ Get Sunlight Within 15 Min of Waking
Get outside within the first 15-30 minutes of waking to set your circadian rhythm and boost mood.
If you’re up before the sunrise, use a 10,000 lux light
10/ Track Your Sleep Metrics Metrics to follow: HRV, body temp, respiration rate, REM & deep sleep. I use Whoop and EightSleep. Other sleep trackers are fine too. + Experiment with bedtimes, routines, room temps & find what works + Track data across seasons and when traveling…
10/ Track Your Sleep Metrics
Metrics to follow: HRV, body temp, respiration rate, REM & deep sleep.
I use Whoop and EightSleep. Other sleep trackers are fine too.
+ Experiment with bedtimes, routines, room temps & find what works + Track data across seasons and when traveling…
8/ Curate a Peaceful Sleep Environment + Keep your room cool, dark, and quiet + Avoid working from your bed + The bed is for sleep and sex Consider a noise machine or earplugs to offset environmental sounds.
8/ Curate a Peaceful Sleep Environment
+ Keep your room cool, dark, and quiet + Avoid working from your bed + The bed is for sleep and sex
Consider a noise machine or earplugs to offset environmental sounds.
7/ After Sun Down, Minimize Evening Light Blue light suppresses melatonin secretion and can disrupt your circadian rhythm. Other types of light can also impact melatonin to varying degrees. + Install dimmer switches and use low, warm lighting + Wear blue light-blocking glasses…
7/ After Sun Down, Minimize Evening Light
Blue light suppresses melatonin secretion and can disrupt your circadian rhythm. Other types of light can also impact melatonin to varying degrees.
+ Install dimmer switches and use low, warm lighting + Wear blue light-blocking glasses…
7/ Regulate Your Bedroom Temperature: + Explore your ideal bedroom temperature 60-77°F (15-25°C). + Consider a temperature controlled mattress to regulate bed surface temp + Use breathable cotton or linen sheets and lightweight sleepwear + Consider taking a warm bath before…
7/ Regulate Your Bedroom Temperature:
+ Explore your ideal bedroom temperature 60-77°F (15-25°C). + Consider a temperature controlled mattress to regulate bed surface temp + Use breathable cotton or linen sheets and lightweight sleepwear + Consider taking a warm bath before…
5/ Discontinue Stimulants After Noon Try to avoid caffeine and other stimulants well before sleep. + Skip alcohol near bedtime - it disrupts sleep + Each person has a unique tolerance to stimulants so find your right cut-off time + Avoid high arousal settings close to bedtime
5/ Discontinue Stimulants After Noon
Try to avoid caffeine and other stimulants well before sleep.
+ Skip alcohol near bedtime - it disrupts sleep + Each person has a unique tolerance to stimulants so find your right cut-off time + Avoid high arousal settings close to bedtime
6/ I don’t consume caffeine or alcohol. They each disrupt my mood and negatively affect my sleep. But that’s me. You can find what’s right for you.
6/ I don’t consume caffeine or alcohol.
They each disrupt my mood and negatively affect my sleep. But that’s me.
You can find what’s right for you.
4/ Eat Your Last Meal Early For years I tested my eating times on sleep quality and landed at 11 am being the best for high quality sleep. Not everyone can do this, but here are the general guidelines: + Avoid eating within 3-4 hours of bedtime + Have your largest meal in the…
4/ Eat Your Last Meal Early
For years I tested my eating times on sleep quality and landed at 11 am being the best for high quality sleep.
Not everyone can do this, but here are the general guidelines:
+ Avoid eating within 3-4 hours of bedtime + Have your largest meal in the…
2/ Have a Consistent Bedtime Choose a non-negotiable bedtime for 7-9 hours in bed each night. + Be consistent, even on weekends. + Use a wearable or journal to track You’re on time for work meetings. Be on time for your bedtime and respect yourself.
2/ Have a Consistent Bedtime
Choose a non-negotiable bedtime for 7-9 hours in bed each night.
+ Be consistent, even on weekends. + Use a wearable or journal to track
You’re on time for work meetings. Be on time for your bedtime and respect yourself.
