A Sneak Peek into the Sleep Experiment

As I prepare for my TEDx talk at UNJ in Jakarta, Indonesia, on 21 September, I’m excited to share a teaser from my upcoming presentation, How Sufficient Sleep Habits Shape Future Generations. My theme is focused on something often overlooked but crucial for our well-being—sleep.

During my Sleeping Experiment, I became what I call a "relentless sleeper." I fully committed to mastering the art of sleep, delving into research, and implementing habits that drastically improved my mental and physical health. Sleep isn’t just a daily task; it’s the foundation of productivity, mental health, and physical well-being. When optimized, it has the power to not only transform individuals but also shape the future for generations to come.

In this post, I’d like to give you a sneak peek into the process by sharing 50 actionable sleep tips that have become part of my personal regimen. These tips are grounded in science, experience, and the relentless pursuit of better rest.

Some of the most important tips include establishing a consistent sleep schedule, sticking to it with discipline, and even having it on your calendar on recurrence. I’ve also incorporated specific techniques like taping my mouth to encourage nose breathing (ask your doctor for approval first!), using earplugs to block out noise, and, importantly, working to get my partner on board with shared sleep rules. These tips, among others, have been game-changers in my sleep optimization journey.

Here is the full list of Top 50 Sleep Tips that can help you improve sleep, reduce stress, and increase your overall well-being and make you more successful both personally and professionally:

1. Establish a consistent sleep schedule and stick to it with discipline, ensuring it's part of your calendar on recurrence.

2. Avoid caffeine in the afternoon and evening.

3. Always say no to alcohol or any other drugs.

4. Avoid heavy meals in the afternoon and night to improve digestion and avoid disrupting sleep.

5. Exercise regularly, but avoid working out right before bed.

6. Create a relaxing bedtime routine, such as taking a warm bath or reading a book, to signal your body it’s time to wind down.

7. Keep your bedroom cool, quiet, and dark for an optimal sleep environment.

8. Use blackout curtains or a sleep mask or both to block light and aid restful sleep.

9. If you can afford it, invest in a comfortable mattress and pillows.

10. Use a white noise machine, fan, or earplugs to mask disruptive noise.

11. Tape your mouth for nose breathing to improve sleep quality and breathing patterns (check with your doctor first).

12. If you must use digital devices in the evening, use blue light filters.

13. Avoid using electronics in bed or for an hour before sleeping.

14. Read a paper book before bed (not from a digital device).

15. Practice relaxation techniques like deep breathing.

16. Write a daily gratitude list to foster positivity.

17. Take a warm bath or shower before bed.

18. Avoid napping late in the day.

19. Make your bed every morning.

20. Track your sleep using digital devices like Fitbit or Garmin to ensure you get enough sleep duration and quality (deep, REM, light sleep stages) each night. The ideal length of sleep varies from person to person, so determine your optimal duration—not too short, not too long.

21. Set a digital curfew an hour before bed.

22. Limit fluid intake in the evening to avoid waking up at night.

23. Practice mindfulness or meditation to reduce stress before bed.

24. Never go to bed with unresolved anger towards others or institutions—always keep your side of the street clean.

25. Declutter and organize your bedroom for a peaceful sleep environment.

26. Listen to calming music, nature sounds, or white noise to soothe your mind.

27. Create a comfortable sleeping environment with minimal distractions.

28. Use aromatherapy diffusers or calming scents like lavender in your bedroom.

29. Keep a consistent wake-up time, even on weekends.

30. Expose yourself to natural light during the day and walk or move outdoors.

31. Avoid clock-watching during the night.

32. Practice gratitude journaling to clear your mind and promote positivity.

33. Avoid intense workouts late in the evening.

34. Keep electronics out of the bedroom.

35. Use a bedtime reminder or alarm to prompt you to start your wind-down routine.

36. Ensure your sleep space is allergen-free by cleaning your bedding and room regularly.

37. Create a to-do list or journal your thoughts before bed to clear your mind of tasks.

38. Avoid smoking or nicotine, as they disrupt your ability to fall asleep.

39. Keep pets out of the bedroom if they disrupt your sleep.

40. Limit bright lighting in the evening and opt for dim, warm lighting.

41. Visualize calming scenes or engage in positive visualization techniques before bed.

42. Use a humidifier if your bedroom’s air is dry.

43. Engage in yoga, tai chi, qigong, Pilates, or similar relaxation exercises before bed.

44. Avoid watching TV or engaging in stressful discussions in the evening.

45. Commit to small sleep goals and track progress to build consistent habits.

46. Focus on stress management techniques like deep breathing or meditation to quiet your mind.

47. Use earplugs, an eye mask, or white noise to block distractions in your environment.

48. Talk to your partner and agree on sleep rules for a harmonious routine.

49. Make amends and foster positive relationships during the day to avoid unresolved conflicts that could disturb your sleep.

50. Focus on creating a stress-free, calming bedroom environment, and commit to a regular sleep improvement plan.

If you’re looking to prioritize sleep and enhance your performance, I encourage you to explore these tips. Sleep is not just a necessity—it’s the cornerstone of a better, healthier future.

Excited to dive deeper into this topic at TEDx UNJ and explore how sleep habits can truly shape the future for us all! ???

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