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Sleep is not an interruption, inconvenience, or obstacle.
It is one of the most powerful performance optimization tools you have.
Sleep smarter to live stronger.
It is one of the most powerful performance optimization tools you have.
Sleep smarter to live stronger.
Increase daytime exposure to sunlight- Smart sleep starts the moment you wake up in the morning. Expose yourself to more sun during the day to help your circadian clock tick. Aim for a minimum of 30 minutes of outside light in your eyes and on your skin. 2/
Stow your screens - Read a real book at night. Artificial blue light from your computer and phone activates your body to release hormones that make it difficult to dial down. If you can't look away after sunset, wear blue light blocking glasses. 3/
Flip your internal sleep script- If you’re worried about not getting enough sleep, avoid staring anxiously at your alarm, thinking, “Only X number of hours until I have to get up!" Instead, use this thought replacement: "My body will get the sleep it needs for tonight." 4/
Set a caffeine curfew – Caffeine is the most used and abused psychostimulant in the world. The drug packs a punch on your endocrine & nervous systems. It takes significant time to metabolize caffeine (sometimes 7+ hrs). Swap caffeinated sips with alternatives after midday. 5/
Take your sleep temperature – Optimal room temperature for sleep is 60-68°F. People who struggle with insomnia often have bodies that run hot right before laying down. Sleep technology can help create the most advantageous internal sleep climate. @eightsleep 6/
Time your sleep right – Try to wake up and go to bed at the same time seven days per week. People often have different weekend sleep schedules, but this creates a mini-jet lag your body has to recover from repeatedly. 7/
Eat to sleep – Diet can dramatically impact sleep quality. If you haven’t eaten enough food, your body may struggle to fall or stay asleep. There is a strong connection between your stomach and sleep because many neurotransmitters that impact rest are wide awake in the gut. 8/
Be a sleep environment architect - Make your bedroom a space you look forward to spending time in at night. Use blackout curtains to eliminate extra light. Reduce auditory disruptions. Try white noise. Clean your room. Make your bed. Run a humidifier if the air is too dry. 9/
Reserve your bedroom for sleep & sex only – Train your brain pair your bed and bedroom with sleep and sex—nothing else. Don’t toss and turn for more than 10 minutes. Get up, go to a different room, engage in another activity until you’re sleepy, return to bed, and try again. 10/
Have more sex – Orgasms release a chemical cocktail of oxytocin, serotonin, norepinephrine, vasopressin, and prolactin, which can help drop you into deep sleep. 11/
Move to rest - Integrating a consistent exercise regimen into your life can deliver dramatic improvement in sleep quality. For the best hormonal response, lift heavy things – early in the day, if possible. 12/
Don't use alcohol as a sleep aid – Sleep helps make you smarter because different stages of REM sleep impact your memory processing. Alcohol significantly disrupts this kind of sleep, so put down your glass and reduce your overall intake if you want to stay sharp. 13/
Meditate & be mindful – A short, simple meditation or mindfulness practice before you go to bed can quiet the chatter in your head and relax your body. @Headspace and @calm make it easy to start. 14/
Don't bring anyone but your partner to bed with you - When you use your phone, tv, Ipad, or computer in your bedroom, you invite a lot of people to your trying-to-sleep party. Some of them may make your emotions spin and mind spiral when you need to settle down. 15/
Sort out your sleep and watch your life change.
