Sleep is the new coffee
A month ago I finished reading Why We Sleep. Not only did I become convinced that getting high-quality sleep is the best protector and enhancer of health and cognition, but it is also the most underappreciated.
I’m shocked that sleep hygiene is not a global priority, and even more irate that my three children are expected to maintain school schedules that hinder adolescent development and contribute to mental illness. The science is sound.
Over the past few weeks, I’ve worked to systematically optimize my sleep and have experienced significant gains, ranging from a 40% to 157% increase in deep sleep! It feels amazing.
These gains have come at a cost to my social life. I’ve been leaving events early and declining entertainment opportunities in order to maintain my routine. The benefits in how I feel have enabled me to do so without regret or FOMO.
Here is what I’ve been experimenting with (note, what works for you may be different):
- Using Oura ring to track sleep stages, heart rate, body temperature and quantify improvement efforts
- Blacked out windows for complete darkness
- No food or liquid after 6 pm
- No caffeine, alcohol or other mental stimulants
- Using f.lux to auto-optimize screen colors/brightness
- Blue light blocking glasses starting at 7 pm
- 1 hour minimum wind down time after work before going to sleep
- 5–10 minute meditation before bed
- ChiliPad over my mattress, set to 62.6F
- Room temperature set to 67F (a compromise; my partner likes it warmer)
- In bed between 8:45 pm and 9:30 pm (this is my optimal window, everyone is different)
- No morning alarms to remove pressure/stress/sound shock (I now wake up on time naturally)
- Hemp/CBD oil ingested a few times a week 5 minutes before bedtime
- A deep wave sound machine
I’m eager to learn what others are doing. Chime in on Medium or on Twitter!
Bryan
Going to start by getting a Ocura ring, thanks for the recommendation
AI & Experience Design
5 年I've been tempted to try the Philips SmartSleep, a wearable. It uses EEG to provide closed loop stimulation, using white noise pulses to increase the coherence of deep sleep oscillations. G. Tononi's on the advisory board. Impressed that Philips would take something like this on, it's very ambitious. Hoping they have a data-driven improvement regime. I've got a student this year who will be running some experiments on sleep induction with sound. ASMR, white noise pulses, closed loop EEG sonification, etc.? Lol, then have you seen the disposable vape pens for sleep they sell at walmart? If only it were so easy. That said, placebos are a wonderful thing.
Sleep is a vital component of overall health, unfortunately it is also the one we tend to think we can get less of because we have so much stuff to do.? Sleep better, lose weight. Sleep better, stay healthier.? Sleep better, have more energy to do the stuff...count me in!?
LongBio // Drug Hunter-Gatherer // CEO @ ImmuneAGE & GP @ Healthspan Capital
5 年Sleep is the best nootropic
My newest investment are Bose Soundbuds. They can be worn all night. I’ve set them to play waves on a beech for an hour and for the last 6 weeks they have worked a treat. Even allowing me to get 4 hours sleep during a long haul flight - something I’ve never been able to do.