Achieving Perfect Sleep

Introduction

• Improve sleep quality with 10 steps
• Importance: sleep affects overall well-being

Steps to Improve Sleep

1. Identify as a Professional Sleeper

• Prioritize sleep over grind culture mindset
• Benefits: better feeling, appearance, easier life

2. Consistent Bedtime

• Choose and stick to a specific bedtime
• Adjust life activities to honor this bedtime
• Personal Example: Bedtime at 8:30 PM for quiet morning hours

3. Wind Down Routine

• Prepare for sleep 30-60 minutes before bed
• Avoid screens and arousing activities
• Suggestions: read a book, go for a walk, favorite hobby

4. Eat Early

• Experiment with different eating times
• Avoid heavy meals late in the day
• Personal Example: Last meal at 11:00 AM

5. Avoid Stimulants

• No alcohol or caffeine, particularly later in the day
• Personal Example: No alcohol, caffeine stopped

6. Regulate Light

• Use apps like Flux to eliminate blue light from screens
• Use blue light blocking glasses
• Ensure a dark sleep environment, use blackout curtains, sleep mask
• Avoid screens before bed

7. Ideal Temperature

• Maintain a comfortable sleep temperature
• Personal Example: 8 Sleep mattress, 71°F during deep sleep, 73°F during REM

8. Peaceful Sleep Environment

• Dedicated sleep-only space
• Manage disturbances (e.g., neighbor dogs)
• Encourage family sleep habits
• Consider independent sleeping arrangements

9. Morning Light Exposure

• Use 10,000 lux light or get morning sunlight
• Regulates waking time and improves mood

10. Gather Data

• Track sleep and exertions with tools like Whoop band
• Important for understanding and improving sleep quality

Conclusion

• Following these steps can significantly improve sleep quality
• Consistency is key
• Send a note upon mastering these levels