This is a quick overview on how to optimize your sleep. The following checklist contains a sequence of simple actions that you can take to dramatically enhance the quality of your sleep.
While the following actions may be simple, to reap the benefits these actions must be applied with consistency over time.
The greatest results are always found in mastery of the fundamentals.
Step 1: Fix Your Circadian Rhythm (Timing) --
- Go to sleep and wake up at the same time daily.
- The new science is out which indicates that there is no such thing as "early risers" or "night owls". Humans are wired to wake at dawn and go to sleep a couple of hours after sunset. Those who justify and convince themselves otherwise are limiting their potential for optimal performance. I now recommend that everybody try to get to sleep between 9:30pm - 10:30pm and wake just on sunrise. This varies depending on time of year and location.
- Get outside and do some form of aerobic exercise first thing in the morning. The main point is to expose your eyes to direct sunlight at sunrise which resets your circadian rhythm every morning. You also get your body moving for enhanced oxygenation and lymphatic drainage to remove the toxic waste built up over night.
- Eat your first & last meal at the same time every day. This is just as important as waking at the same time and getting light exposure into your eyes upon sunrise because your meal timing is the cue that syncs your internal clock with the outside world. Your last meal should be consumed 3 hours prior to your sleep time with no snacking afterwards. Your last meal of the day signals your body to prepare to wind down, cleanse and rejuvenate (it takes a few hours for the brain and body to get the message and start the process because it needs to be completely sure that no additional calories are coming in before transitioning into repair and rejuvenation mode). Erratic eating times will confuse your organs and compromise their function.
- Exercise for a minimum of 30 minutes daily. Physical activity improves sleep latency and quality of sleep. Try avoid any high intensity/ heavy strength training within 3 hours of sleep time.
Step 2: Protect, Regulate & Enhance Your Energy --
The Universe, the world, humans and all things are made up of electromagnetic fields that vibrate at specific frequencies.
Therefore, our energy is highly influenced by the environment we operate in (our energetic fields are highly influenced by the technologies & people we surround ourselves with).
When we surround ourself with positive energy we naturally have more energy, recover efficiently, have a better mood, can focus deeply and perform better over all. When we are being influenced by negative energy we naturally become more erratic, anxious, depressed, fatigued etc...
Direct actions you can take to improve sleep:
- Walk outside barefoot at some point during the day to ground yourself, counterbalancing the build up of positive ions from WIFI, powerlines and electronic devices. You'll also receive the additional benefit of increased sunlight exposure which enhances energy and improves mood, leading to enhanced performance.
- Turn WIFI off during the night.
- Remove electronics from your bedroom.
- Keep your phone away from you or on airplane mode as much as possible.
- Eliminate or reduce time spent around negative people.
- Meditate daily to bring your mind and heart into a state of coherence.
- Practice gratitude daily.
Step 3: Improve Air Quality --
- Ventilate bedroom during the day by opening up windows, turning on ceiling fans etc.
- Keep a small window open during the night.
- Exclude the possibility of mold in the room.
- Use house plants to increase humidity, turn carbon dioxide into oxygen and release negative ions into the air. Recommended plants: Golden Cane Palm, Snake Plant & Devils Ivy.
Step 4: Optimize Body Temperature --
- Take a cold shower 2-3 hours before bed.
- Set room temp to 65 degrees F or 18 degrees C.
- Use breathable blankets, sheets, pillows.
Step 5: Strategic Use of Sleep Enhancing Supplements & Avoidance of Sleep Disturbing Substances --
*No caffeine within 9 hours prior to sleep
*No processed foods
- Melatonin (Use to reset your circadian rhythm. If you want to start going to bed earlier you can take melatonin 2-3 hours before your desired sleep time to assist your body in adjusting to your new sleep time. Likewise, you can use this when travelling and adjusting to a new time zone. I only recommend taking melatonin for 3-4 days as a reset).
- Reishi Mushroom Extract
- CBD Drops
- High DHA Fish Oil
- Essential Amino Acids
- Doc Parsley Sleep Remedy
Step 6: Track Everything --
Create a sleep tracker and add these additional metrics into your sleep tracker so you can make an accurate assessment on a weekly basis which will allow for continuous refinement:
*Note: I'm currently creating a template for you to download with a video tutorial that explains how to use it. Stay tuned.
- Time of first meal
- Time of first outdoor light exposure
- Time of last meal
- Supplements taken (morning, afternoon & night)
- WIFI on/ off during night
- Time you put blue blocker glasses on
- Time you finish work
- Time you shut down electronics (this is the last thing I track at the end of the workday and shut my laptop afterwards).
I also personally track the following (in additional to the above points mentioned and the standard metrics provided with an OURA Ring or Whoop Band):
- My nutritional intake
- Exercise regimen
- Energy levels
- Green smoothie
- Celery juice
- Caffeine intake
- Cold exposure (cold shower/ cold plunge)
- Sleep variables (face mask, ear plugs, meditation before sleep, using Chinese spike mat before sleep).
Step 7: Time Your Exercise --
Guideline to follow:
- Don't exercise within 3 hours of sleep.
- Perform 20-30 min of light cardio in the morning before breakfast.
- Incorporate resistance training into your routine to increase deep sleep.
Step 8: Stop Eating Shit --
- Don't eat within 2-3 hours of going to sleep (this frees up additional energy for brain recovery and nervous system regulation).
- Avoid processed foods.
- Avoid snacking to reduce insulin spike prior to sleep.
Here's A Brief Overview of My Sleep Routine --
- 2-5 min cold shower 2 hours before sleep
- Blue Light Blocking Glasses ON
- Set room temp to 64 degrees F
- Turn diffuser on (containing calming essential oils)
- Turn lights down in house
- Read & stretch
- Phone on airplane mode & WIFI off
- Headphones on playing relaxing sleep beats to get me into a delta brainwave state (https://brain.fm/))
- Deep breathing while laying on a Swedish Spike Mat
- Take blue light blocking glasses off and replace with a wrap around sleep mask (after all lights are off)
I also take a handful of supplements around 1 hour prior to sleep:
- CBD Drops
- Sleep Remedy: http://www.docparsley.com/shop
- Reishi Mushroom Extract: https://us.foursigmatic.com/products/instant-reishi
- High DHA Fish Oil: https://getkion.com/shop/body/livingfuel-superessentials-fish-oil
- 10g Essential Amino Acids: https://getkion.com/shop/body/kion-aminos
I'll be providing greater context to explain WHY these strategies work in a near future update.
If you have any questions feel free to reach out to me at email@example.com!