I Can't Sleep
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Thank you to the amazing Alexinho for helping me shoot this video:
https://www.instagram.com/alexinhoffi...
Best podcasts I listened to about sleep:
Dr Cheri Mah on The Diary of a CEO
• The Woman Who Helps NBA Stars To Sleep: St...
Andrew Huberman and Matthew Walker:
• The Science & Practice of Perfecting Your ...
• Dr. Matt Walker: Protocols to Improve Your...
Matthew Walker on The Diary of a CEO:
• The World’s No.1 Sleep Expert: The 6 Sleep...
My favorite advice for anyone:
1. Every person has their own sleep needs, 7 hours being the minimum and some people needing up to 9 hours of sleep or more. You have to experiment to find the optimal sleep time for you. I have found that typically 8 hours of sleeping meaning at least 8:30 hours spent in bed is best for me.
2. Curate your sleep environment, the optimal being: as dark as possible, quiet, cool and comfortable, like a dark cave. Useful tools can be: black-out curtains, eye-masks, ear plugs and white noise machines.
3. Drinking alcohol in the evening and caffeine within 10 hours of going to sleep is going to harm your sleep. Ideally you have your last cup of coffee 10 hours before you plan on going to sleep.
4. Create a wind down routine. Being awake is sometimes like driving on the highway and going to bed is like parking the car. To do it smoothly you need to gear down and slow down as you approach your sleep time. Some stretching can work, processing our thoughts outside of bed and reading can be great. Whatever you do, the goal is to slowly wind down before going to sleep.
5. Avoid bringing technology in the bedroom that includes phone and TV if you can.
6. Regularity: no matter weekday or weekday. Keeping your sleep schedule regular is king, it will improve you quantity and quality of sleep if you aim to go sleep within a 30 minute window + or - as often as possible.
7. Finally, one of the main ingredients for a successful night sleep is keeping the room and your body temperature cool. Your body needs to drop its temperature by 2-3 degrees Fahrenheit, to initiate sleep and then to stay asleep, and it’s why it’s always easier to fall asleep that is too cold than too hot.
Extra:
1. Cut out long daytime naps and make them max 20-30min. If you are struggling with sleep in general. Avoid them entirely to make sure you are more tired when the evening rolls around.
2. Avoid eating foods heavy in fat like fried food before bedtime. Ideally not eating for a few hours before going to sleep in general is optimal.
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