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.
3/ Create a 60-Minute Wind-Down Routine ✅ screens off 60 min before bed ✅ calm: read, music, walk, bathe, breathe, meditate ✅ softly bring your focus back to sleep prep ✅ minimize light, red light ideal ✅ in bed within 30 min of bedtime Sleep is your #1 priority.…
3/ Create a 60-Minute Wind-Down Routine
✅ screens off 60 min before bed ✅ calm: read, music, walk, bathe, breathe, meditate ✅ softly bring your focus back to sleep prep ✅ minimize light, red light ideal ✅ in bed within 30 min of bedtime
Sleep is your #1 priority.…
