Lack of sleep is slowly killing 1 in 3 adults.
If you sleep less than 8 hours a night, you need this:
If you sleep less than 8 hours a night, you need this:
Sleep is the number 1 factor affecting your:
- mood
- productivity
- overall health
You know you should sleep more, but there's so much going on in your life.
If you want to be in it for the long run, follow these steps.
- mood
- productivity
- overall health
You know you should sleep more, but there's so much going on in your life.
If you want to be in it for the long run, follow these steps.
1. Create a sleep routine
The first thing you need to do is create a sleep schedule and stick to it.
Your wake-up time is dependent on your:
- job
- Chrono type
- family factors
Take this all in and figure out a time to go to bed.
The first thing you need to do is create a sleep schedule and stick to it.
Your wake-up time is dependent on your:
- job
- Chrono type
- family factors
Take this all in and figure out a time to go to bed.
Let's say you decide you want to wake up at 7 am, plan to be in bed at least 8 hours before that.
Don't let this slip on the weekends, keep your bedtime and waking hours within a range of 1 hour.
If you stay up late one night, stick to your regular wake-up time the next day.
Don't let this slip on the weekends, keep your bedtime and waking hours within a range of 1 hour.
If you stay up late one night, stick to your regular wake-up time the next day.
2. Measure your sleep
"What doesn't get measured, doesn't get managed"
We have many tools at our disposal to measure how much and how well we sleep:
- Whoop
- Oura ring
- Smartwatches
Can give us a lot of information on our sleep patterns.
Some might surprise us.
"What doesn't get measured, doesn't get managed"
We have many tools at our disposal to measure how much and how well we sleep:
- Whoop
- Oura ring
- Smartwatches
Can give us a lot of information on our sleep patterns.
Some might surprise us.
3. Control your sleeping environment
Your bedroom should be used only for:
- sex
- sleep
- reading
This means the room has to be dark and cold.
Your body temperature needs to drop a few degrees to fall asleep fast.
Have several layers of blankets that you can pull off.
Your bedroom should be used only for:
- sex
- sleep
- reading
This means the room has to be dark and cold.
Your body temperature needs to drop a few degrees to fall asleep fast.
Have several layers of blankets that you can pull off.
4. No coffee after lunch
Caffeine is great for concentration and focus. But don't overdo it.
Studies have shown that you need to have your last cup of coffee 10-12 hours before going to bed.
Caffeine is great for concentration and focus. But don't overdo it.
Studies have shown that you need to have your last cup of coffee 10-12 hours before going to bed.
So, if your plan is to go to sleep at 10, make sure you don't get any form of caffeine in the afternoon.
That includes Coca-Cola, Red Bull, and even black tea.
That includes Coca-Cola, Red Bull, and even black tea.
5. Limit your alcohol intake
Contrary to popular belief, a nightcap won't make you sleep better.
It takes less to fall asleep but you're restorative sleep schedule (deep + REM) will be very low.
Monitoring your sleep with a device will prove this.
Contrary to popular belief, a nightcap won't make you sleep better.
It takes less to fall asleep but you're restorative sleep schedule (deep + REM) will be very low.
Monitoring your sleep with a device will prove this.
6. Light exposure matters
Start your day with 30-60 minutes of exposure to natural light. As evangelized by @hubermanlab.
If this is not possible, use a sunlight simulator (cheap alternatives exist).
This means you should start your day with a walk outside. No sunglasses.
Start your day with 30-60 minutes of exposure to natural light. As evangelized by @hubermanlab.
If this is not possible, use a sunlight simulator (cheap alternatives exist).
This means you should start your day with a walk outside. No sunglasses.
@hubermanlab Do this again before sunset. It helps to regulate your circadian rhythm.
After dark:
- limit the use of electronic devices
- dim the ambient lights
- use candles
After dark:
- limit the use of electronic devices
- dim the ambient lights
- use candles
@hubermanlab 7. Exercise leads to better sleep
Exercising for at least 30 minutes a day leads to:
- more sleep
- better sleep quality
- falling asleep easier
Exercising for at least 30 minutes a day leads to:
- more sleep
- better sleep quality
- falling asleep easier
@hubermanlab I personally liked exercising in the evenings but it was clearly disturbing my sleep.
Now, I try to put in my workout in the morning and go for a walk after dinner.
The best time to exercise depends on several factors and you should measure the impact for yourself.
Now, I try to put in my workout in the morning and go for a walk after dinner.
The best time to exercise depends on several factors and you should measure the impact for yourself.
@hubermanlab 8. Meditation and NSDR
If you have trouble falling asleep it's probably because your mind is all over the place.
Take time to cool off.
Try:
- Yoga Nidra
- Breathing Meditation
- Non-Sleep Deep Rest Protocol
You can find all these for free on YouTube or other apps.
If you have trouble falling asleep it's probably because your mind is all over the place.
Take time to cool off.
Try:
- Yoga Nidra
- Breathing Meditation
- Non-Sleep Deep Rest Protocol
You can find all these for free on YouTube or other apps.
@hubermanlab 9. Take smart Naps
Most people that wake up early get a drop in energy after lunch.
If your job and other factors let you, take a short nap.
Most people that wake up early get a drop in energy after lunch.
If your job and other factors let you, take a short nap.
@hubermanlab Some advice, though:
- power nap for 10-20 minutes, if time is limited
- if you nap for more than 20 minutes, try to get a full 90-minute cycle
- napping in the second part of the day will affect your nighttime sleep
- power nap for 10-20 minutes, if time is limited
- if you nap for more than 20 minutes, try to get a full 90-minute cycle
- napping in the second part of the day will affect your nighttime sleep
@hubermanlab 10. Supplements
First of all, I would get into supplements only if the above advice doesn't work.
Bad supplement:
- Melatonin (not enough studies on side-effects)
Good ones:
- Magnesium
- L-theanine
- Apigenin
Check with your doctor about the side effects and dosages.
First of all, I would get into supplements only if the above advice doesn't work.
Bad supplement:
- Melatonin (not enough studies on side-effects)
Good ones:
- Magnesium
- L-theanine
- Apigenin
Check with your doctor about the side effects and dosages.
@hubermanlab 10 things for better sleep:
1. Naps
2. Exercise
3. Limit alcohol
4. Supplements
5. A sleep routine
6. Exposure to light
7. Measure your sleep
8. Control your environment
9. Avoid coffee in the afternoon
10. Meditation and NSDR protocols
1. Naps
2. Exercise
3. Limit alcohol
4. Supplements
5. A sleep routine
6. Exposure to light
7. Measure your sleep
8. Control your environment
9. Avoid coffee in the afternoon
10. Meditation and NSDR protocols
@hubermanlab If you enjoyed this thread, please:
1. Follow me (@theleoalexandru) for more insights on Productivity and Human Performance.
2. Retweet the 1st tweet below to share this thread
1. Follow me (@theleoalexandru) for more insights on Productivity and Human Performance.
2. Retweet the 1st tweet below to share this thread
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