I'm a total wuss when it comes to sleep...
On 9 hrs sleep = you could tell me my business is hrs away from bankruptcy and I would be EXCITED to tackle the problem
On 6 hrs = The slightest disagreement or problem and I'm an anxious wreck
I used to be a TERRIBLE sleeper...
On 9 hrs sleep = you could tell me my business is hrs away from bankruptcy and I would be EXCITED to tackle the problem
On 6 hrs = The slightest disagreement or problem and I'm an anxious wreck
I used to be a TERRIBLE sleeper...
I was an insane night owl. I'd stay up until 5AM most nights working, then sleep in until 1 or 2PM.
When I had kids, this stopped working. To say the least.
I realized I had to get my shit together and learn how to sleep!
When I had kids, this stopped working. To say the least.
I realized I had to get my shit together and learn how to sleep!
Over the past few years, I bought every silly sleep tracker device money can buy.
This is what I've learned from personal experimentation:
Blackout curtains are key
When travelling, bring a sleep mask ( https://www.amazon.com/Tempur-Pedic-Sleep-Mask-Size-Navy/dp/B0027OUUFW/ref=sr_1_3?dchild=1&keywords=pedic+sleep+mask&qid=1608999831&sr=8-3)
Cold room (15-18 degrees)...
This is what I've learned from personal experimentation:
Blackout curtains are key
When travelling, bring a sleep mask ( https://www.amazon.com/Tempur-Pedic-Sleep-Mask-Size-Navy/dp/B0027OUUFW/ref=sr_1_3?dchild=1&keywords=pedic+sleep+mask&qid=1608999831&sr=8-3)
Cold room (15-18 degrees)...
Warm feet (wear socks to bed)
Switch to blue light blocking glasses for 4+ hrs before bed
If you have allergies, get a high quality HEPA filter for dust (plugged nose = bad sleep) https://www.nytimes.com/wirecutter/reviews/best-air-purifier/
Switch to blue light blocking glasses for 4+ hrs before bed
If you have allergies, get a high quality HEPA filter for dust (plugged nose = bad sleep) https://www.nytimes.com/wirecutter/reviews/best-air-purifier/
No eating anything for 4+ hrs before bed. Wearing a glucose monitor + Oura Ring showed me just how much of an effect a late (even 3-4 hr before bed) meal or snack has overnight on sleep quality.
No drinking anything for 1.5 hrs before bed (so you don't wake up to pee)...
No drinking anything for 1.5 hrs before bed (so you don't wake up to pee)...
Stick to a super strict schedule. Get into bed at exactly the same time every night.
If you read before bed, only fiction or non-work related stuff that won't stress you out.
300 mcg Melatonin (dosage important—most pills have way too much)...
If you read before bed, only fiction or non-work related stuff that won't stress you out.
300 mcg Melatonin (dosage important—most pills have way too much)...
300mg Phosphatidylserine if feeling stressed/wired before bed (helps reduce cortisol levels so you can fall asleep)
If you have access to one, a Sauna (or a really hot bath) for 20 minutes 1-2 hrs before bed is awesome.
If you have access to one, a Sauna (or a really hot bath) for 20 minutes 1-2 hrs before bed is awesome.
Switch iPhone screen to red tint 4+ hrs before bed https://www.blublox.com/blogs/news/how-to-turn-your-iphone-screen-red
Track it all with an Oura Ring. Adjust accordingly. https://ouraring.com
Sweet dreams
Track it all with an Oura Ring. Adjust accordingly. https://ouraring.com
Sweet dreams
Forgot one!
White noise machine is great once you get used to it, prevents unwanted wake ups due to household noise/city noise etc. I like this one: https://www.amazon.com/Marpac-Machine-Non-Looping-Privacy-Therapy/dp/B07TK18KC2/ref=sr_1_10?dchild=1&keywords=white+noise+machine&qid=1609000580&sr=8-10
White noise machine is great once you get used to it, prevents unwanted wake ups due to household noise/city noise etc. I like this one: https://www.amazon.com/Marpac-Machine-Non-Looping-Privacy-Therapy/dp/B07TK18KC2/ref=sr_1_10?dchild=1&keywords=white+noise+machine&qid=1609000580&sr=8-10