Executive Sleep Blueprint

Success starts the night before.

Productivity doesn’t just happen.

It requires intention, planning, and thoughtfulness.

Evening and morning routines are key for your success and allow you to feel good throughout the day.

A productive day starts with good quality sleep – not just from the night before, but routinely.

Let me put it this way for you:

Best Nootropic = Sleep

Best Stress Relief = Sleep

Best Immune Booster = Sleep

Best Hormone Augmentation = Sleep

Best Emotional Stabilizer = Sleep

So here I will lay out the Ultimate Playbook for Sleep Optimization:

Caffeine

The half-life of coffee is 5-6 hours depending on your liver enzymes. Even if you don’t feel the effects of an afternoon caffeine hit, your sleep cycles will likely be disrupted – particularly deep sleep. You might fall asleep and but you will not be getting good quality restorative sleep.

Suggestion: avoid caffeine within 8-10 hours of bedtime. Dr. Matt Walker (sleep expert) might even say 12-14 hours.

Light

Viewing light has a strong impact on alertness and capacity to fall and stay asleep. Therefore, bright lights in the evening will have a negative impact on your sleep quality. Here is a simple rule: only use as much artificial lighting as is necessary for you to remain and move about safely at night. Blue light blocking glasses can help a bit at night but still dim the lights.

Suggestion: avoid viewing bright lights—especially bright overhead lights between 8pm and 4am.

Your Bedroom

Your body needs to drop in temperature by 1-3 degrees to fall and stay asleep effectively. Body temperature increases are one of the main reasons you wake up. Therefore, keep your room cool and remove blankets as needed.

Suggestion: keep your room temperature at 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius)

Controlling Your Thoughts

Many executives have trouble switching their mind off at the end of the day. If you have trouble controlling your mind, you must look for an answer in your body. Things like meditation, yoga and hypnosis work to fall asleep because they focus on breathing and other ways to use the body to control the mind.

Suggestion when you get into bed do 5 minutes to nasal breathing. Breath in for 6 seconds through your nose and exhale for 6 seconds through your nose

The High Performers Evening Routine

2 Hours Before Bed

• Do not eat after this point
• No Phone, put your phone away in a draw and on do not disturb until the morning?(buy a normal alarm clock if needed)
• Dim all lights in the house (use dim light lambs below eye level)
• If watching TV to unwind before bed use blue light blockers
• Write down your to do list/thoughts for tomorrow

1 Hour Before Bed

• Ensure bedroom/house/workspace is tidy and clutter free

30 Minutes Before Bed

• Wash and Clean Your Teeth (a warm shower will help lower your body's core temperature)
• Ensure bedroom is dark and at the correct temperature
• In bed do 5 minutes of nasal breathing
• If you struggle to fall asleep quickly read or do suduko nothing that involves your phone

My goal is to help you to consistently get 7–9 hours of really terrific sleep, waking up feeling rested, waiting to attack the day without dips in energy or focus.

Wade