The number 1 hack! Hands down for improving performance, productivity, mood, resilience and even longevity is sleep and most of us suck at it. Just about everyone in the medical, health and athletic fields agree that sleep is critical
2 Main Sources I go to for sleep related learning:
Bulletproof Blog supported by data from PubMed : promotes 5 hours of deep sleep
Ben Greenfield Fitness : promotes 7.5 to 9 hours of sleep including a nap if necessary
Both Blogs have a ton of info – check out the links in the show notes
Ben Greenfield: https://bengreenfieldfitness.com/article/the-last-resource-on-sleep-youll-ever-need-the-ultimate-guide-to-napping-jet-lag-sleep-cycles-insomnia-sleep-food-sleep-supplements-exercise-before-bed-much-much-more/
The mental benefits
One night of good sleep can improve your ability to learn new motor skills by 20%.
Quality sleep increases your ability to gain new insight into complex problems by 50%.
The physical benefits
Good sleep promotes skin health and a youthful appearance.
Sleep increases testosterone levels.
Sleep controls optimal insulin secretion.
Sleep encourages healthy cell division (helps prevent cancer).
Sleep increases athletic performance.
1) The brain cleans up cellular garbage while you sleep;
2) The body repairs itself while you sleep.
Good news – there are a ton of improvements you can make to your sleep that cost nothing:
Sleep in a pitch black room
Minimize exposure to bright light and computer screens 2 hours before bed.
Stop using caffeine 8 hours prior to bedtime
12, 2, 4PM theories
Go to bed before 11PM so you are asleep before a cortisol spike that usually happens around 11PM making it difficult to fall asleep
Limit physical activity 2 hours before bed time
Other things to consider
Get curious about your bodies Circadian Rhythm and how to reset it
Tracking your sleep
with your smartphone
Wearables, Smart Watch, Oura Ring, Fitbit
Light therapies, Sunlight replacement and Red Light Therapies. The quality of your nights sleep starts when you wake up.
Blue Blocking Glasses