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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/
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)...
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)...
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.
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
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
