My Sleep Routine
'm planning to make sleep a real priority for myself in 2020. Every bit of research supports it as (along with hydration) the top input for peak performance. I'm documenting my sleep routine now so that I can revisit by the end of the year and see what's changed and what's stayed the same.
Right now, I see three chemicals involved in the sleep process. Here is where I'm going to try and get them each night:
- Adenosine - high (which means you've been working during the day)
- Cortisol - low (stress, of course)
- Melatonin - rising (in response to circadian rhythms and light exposure (particularly blue light))
What I Use:
- This eye mask with bug-eyes that I think is far more comfortable than most: ($12 on amazon)
- F.lux on my computer to remove blue light after the sun sets so that melatonin starts rising towards end of the day
- Melatonin - .25mg dosage 1.5 hours before bed (most people who think they don't respond to melatonin are either taking way too much or at the wrong time.)
- Pink noise to drown out other sounds and get my brain in the right spot for stable sleep (Cleveland Clinic report)
- 4-7-8 breathing for two minutes to calm down before falling asleep (Youtube instructions) to help with lowering cortisol
- No caffeine after 5pm (usually)
- Its 22 minutes for me, but often for other people its between 18-24 minutes for the perfect length
- Goal is to get into Stage 2, but not Stage 3 , in the REM cycle. Shouldn't feel like you've been deeply asleep. It's more important to avoid going into Stage 3 than not getting enough Stage 2, meaning err on the side of making the nap too short
- In the best of cases (eye mask + pink noise + not particularly comfortable bed), I'll wake up without the alarm and without any grogginess, and within 15 minutes feel better than pre-nap
Wish me luck!
Like This? You'll probably like my newsletter too
Every week, I send out a newsletter with thought provoking articles, videos, and quotes to make your weekend more interesting. It's free and takes 5 minutes to read - sign up below.
You might Also Like
Podcast Appearance: Going Deep With Aaron Watson
I thoroughly enjoyed my half hour conversation with Aaron Watson, host of the Going Deep with Aaron Watson podcast. In it, we cover how I started my agency, mistakes I made along the way, advice for startup founders, and then a solid 20 minutes on the future of virtual reality.Read More
Weekly Planning With Time Boxing
Time boxing is a simple strategic system for planning your weeks in advance. The basic idea is to prioritize all the work activities you’d like to do in the coming week, and then to think through how long each activity will take. Who said great ideas had to be complex?Read More