Sleep is the Keystone.
Experiment with yourself. Prove this to yourself.
KeyPoints.
0. Sleep is where the magic happens. Train your recovery. Protect your 8.5 – 9 hours of sleep as fiercely as you protect exercise, nutrition, Hydration. Elite rewards come from elite recovery. Honestly see the consequences of lack.
1. Same sleep & rise times, even on weekends. Consistency trains your body & mind to recover deeply for energised tranquillity.
2. Cool – 18°C-ish. Dark – blackout blinds or eye mask. Quiet – earplugs or white noise. Comfortable – invest in a good, supportive mattress, pillow & duvet. You spend 1/3 of your life here, in recovery focused sleep, invest in yourself wisely.
3. Avoid blue light/ screens for 1-2 hours before settling down. Use blue blocking glasses or filters if needs be.
4. Dedicate the last hour before bed to calming activities, meditation, reading, breathing, affirmations, journaling.
5. No caffeine after 2pm @ latest. Alcohol, skip or minimise, as it disrupts REM sleep & recovery. Come on, you know this!
6. No eating 3-5 hours pre bed, it interferes with glymph system, which is trying to “flush” your brain of toxins.
7. Anchor your circadian rhythm by getting 10-20 mins in sunlight / SAD Lamp within an hour of waking.
8. Write down any worries for tomorrow, tonight is for recovery.
9. Nap for <=20 mins before late afternoon.
10. No exercise or serious stimulation for 2-3 hours per bed. Yoga, stretch, breathwork or a little horizontal refreshment, if you are lucky enuf.
11. Track it all, Oura ring is good, but now sadly subscription based, like the WHOOP. Track with an app. What you measure becomes a focus. Monitor trends. Experiment, you are a sample group of one.
If you require proof from cleverer folks, here tis.
the-longevity-paradox – pdf
why-we-sleep – pdf