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 👇🏽👇🏽👇🏽
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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.
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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 annoyed me to death.
Here is what I learned...
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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.
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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!)
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6/ The third most important thing I did to increase sleep quality was get a thermoregulating bed.
I've been sleeping on a Pod Pro and Pod Pro Cover. eightsleep.com
The secret — I make it cold AF and magically get DEEP sleep.
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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.
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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.
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If you’re in the city or a busy area, noise and light pollution can keep you out of deep sleep. Tracked this myself with Oura and saw instant improvement with true blackout curtains and ear plugs. Also, helps to keep screens out of the bedroom.
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