I've been running a sleep experiment for the last few weeks and I'm now averaging about 9 hours a night.

The hacks are simple. Anyone can do it.

Time for a thread

1/ I used to pride myself on being able to function on a lack of sleep.

Whether it was travel, work, or procrastinating on the internet, I would regularly stay awake late into the night.

It was common for me to operate on 4-5 hours and then drink a gazillion coffees each day.

2/ It became obvious over the last few months that I needed to improve my sleep.

I read a few books. Listened to podcasts with sleep experts. And @polina_marinova annoyed me to death.

Here is what I learned...

3/ The most important thing you can do to sleep better is to increase your physical activity during the day.

Your body recovers when sleeping. If you sit on the couch all day, there is not much to recover from.

I think of it as tiring yourself out. Moving = sleeping.

4/ Every person's body is different.

My magic number is 1,070+ active calories on the Apple Watch. You can identify yours with simple tracking.

Examples: Apple Watch, @whoop, @fitbit, etc.

5/ The second most important thing I did to increase sleep quality was changing certain aspects of my diet.

I don't eat within 3 hours of going to sleep. I also removed almost all sugar & increased water intake.

Lastly, I only drink once a week — Saturday (bang bang bud light!)

6/ The third most important thing I did to increase sleep quality was get a thermoregulating bed.

I've been sleeping on a @eightsleep Pod Pro and Pod Pro Cover. https://www.eightsleep.com/ 

The secret — I make it cold AF and magically get DEEP sleep.

7/ The last thing I did to improve my sleep quality was to start setting an alarm to go to sleep.

It forced me to go to sleep earlier, while also ensuring I would go to sleep around the same time every night.

Our bodies are machines — they learn our routines.

8/ The secrets to higher quality sleep:

- Increase your physical activity
- Make sure you're tired every day
- Don't eat before bed
- Limit alcohol
- Avoid sugar
- Make your room or bed cold
- Set an alarm to go to sleep earlier

Easy rules. Takes discipline to follow.

9/9 It has been a game changer for me to get more sleep and higher quality sleep.

I can't imagine going back to sleeping for less than 8-9 hours a night.

Each person's body is different. Some of this won't be for everyone. Just find what works for you & start sleeping more!