Better Sleep: Six Top Tips
That are easy to implement…
Sleep doesn’t have to be complicated.
There, I said it.
So I’m going to breakdown my Six Top Tips that are easy to implement and which I can guarantee will have you sleeping better immediately.
It’s worth noting that sleep is probably more important and fascinating to me than most… Ignoring the obvious that I own a bedding company (Ethical Bedding ) and am building a sleep app (Ethical Calm ), I’m also starting another two brands later this year. (Both super cool and with the same values of giving back and planet first!)
As an entrepreneur, I need to stay on top of my game and prioritise self-care and overall wellbeing (physical, mental, emotional, spiritual) in order to:
Essentially show up for myself, my team and everyone that I interact with in the absolute best way possible!
My goal is to get between 7–9 hours of quality sleep per night, depending on what strain my body and mind has been under. Typically, this is within an established and consistent sleep schedule which underpins overall health and productivity.
Yes — I used to one of those annoying wake up at 5am guys, but have recently pushed back to 7am rise which suits my current work schedule and social life better. Maybe that will change in future again, but right now this is what works for my body!
Background experimentation
Interestingly, I have conducted so many experiments on myself over the years and not just with sleep but all sorts of things. Consumption (including food, water, caffeine, alcohol, media), physical activity, new skills, routines, all sorts. The ultimate goal being optimising my wellbeing and output as a human. It sounds super nerdy and weird when I actually write that down… But don’t knock the methods, worry about the results!
Specific to sleep I’ve tried the following variables:
There’s some degree of scientific method to this from data gathered on my WHOOP. (Note: there are other wearables available and shamelessly plugging Ethical Calm links to all Bluetooth wearables).
Here are my simplified findings…
1. Sleep Duration
I try to get 7–9 hours of sleep every night, with a preference of around 8 hours.
2. Sleep Schedule
My bedtime and wake up time are the same time each day (setting an alarm guarantees this, but I prefer to wake up naturally!). This applies on weekends too — so no late night parties or Netflix shenanigans!
3. Sleep Environment
My body prefers a dark (black out blinds), cool (18°C), and peaceful environment (ideally silent). White noise or peaceful nature sounds work for me too. Ethical Bedding offer a range of award-winning cooling bedding.
Use code MEDIUM10 at checkout for 10% off.
4. Screen Usage
Avoiding screen time for one hour before sleep (no phones, TVs, laptops — ideally have a screen free bedroom!). The blue light WILL impact your sleep quality.
5. Consumption
Caffeine: don’t drink it after midday and wait 2 hours after waking up before consuming to avoid cortisol spikes — caffeine stays in our systems for around 10 hours.
Alcohol: avoid if possible or enjoy a glass during the daytime limited to one or two drinks.
Heavy meals: this is a no-no — try drinking some water or herbal tea instead (as it could just be dehydration).
[Sleep snack hack: Walnuts, Kiwis and Cherries are all packed full of melatonin which is a hormone the brain produces in response to darkness]
6. Selfcare & Relaxation Techniques
Learn to love relaxation techniques and make it part of your selfcare routine. This can include mediation, deep breathing or listening to relaxing sounds (all available through Ethical Calm).
Pretty easy, right?
Bookmark the page so you can easily refer back when you need a little reminder…
Now go get ’em champion!
Peace out,
James
Great share, James! We completely agree that the term 'hacks' might not always capture the essence of making meaningful lifestyle changes, especially when it comes to something as fundamental as sleep. It's refreshing to see practical and easy-to-implement advice being highlighted. Thanks for contributing to the #wellness and #selfcare conversation with valuable content.
Founder @ Enablers? | Investor | Unsticking the Stuck, Listening & Solving
9 个月Yep, I’m on board with this
??? Holistic Method: Mindfulness, Sleep Science, & Peak Performance Training | ?? Bestselling author of "Sleep Fitness: the Top Ten Sleep Facts that Matter" ??????????
9 个月James, Oera Ring ran an internal study on caffeine impacts on all users before and after 4 pm and 4 pm. The results came back inconclusive, and it offered my stats. The few times I had caffeine after 4 pm, my sleep improved! I still don't plan to take expresso shots before sleep :-)