Quality Sleep

Before Bed

  • Set an alarm for waking up at the same time
  • Go in bed at the same time every day (if possible)
  • Take a warm bath
  • Ensure there is fresh air while sleeping
  • Don’t eat or exercise heavily 2-4h before sleep
  • Get enough sunlight during the day
  • Filter out blue light when it gets dark with:

In Bed Before Falling Asleep

  • No electronic devices and screens!
  • Tell yourself at what time you will wake up (autosuggestion)
  • Tell yourself how you want to feel when you wake up (autosuggestion)
    • refreshed, energized, etc
  • Relax your body with some technique:
    • progressive muscle relaxtion
    • deep breathing
    • yoga nidra

After Sleep

  • Wake up at the same time
  • Reflection:
    • How long and how well did I sleep?
    • How do I feel now?

Other notes

Sleep Hygiene from hackernoon:

  • Block blue light 3–4 hours before sleep. Here is an example of glasses that do that. (you want the orange-tinted versions)
  • Have your bedroom dark (as dark as possible, maybe use an eye mask), cold (18–19 celsius) and humid. Consider
  • Wake at exactly the same time each morning. This is hard, but easier than going to sleep at the same time (which is just impossible).
  • Evaluate things that seem to help or disrupt sleep.

Power Sleep for Peak Performance by James B. Maas:

  • even minimal sleep loss can have profound detrimental effects on mood, cognition, performance, productivity, communication skills, accident rates, and general health, including gastrointestinal system, cardiovascular functioning, and our immune systems.
  • If you’re getting less than eight hours of sleep each night, including weekends, or if you fall asleep instantly, or need an alarm clock to wake up, consider yourself one of the millions of chronically sleep-deprived people
  • We must learn to value sleep as much as we value the importance of proper nutrition and exercise. To become peak performers we must change our habits
  • Shutting off digital stimulation an hour or two before sleeping; and quiet activities such as taking a bath, listening to soothing music
  • Feeling GREAT when I wake up + throughout the day feels way better than any late night soul-numbing activities ever could!

Eat, Move, Sleep:

  • On average, the best performers slept 8 hours and 36 minutes. The average American, for comparison, gets just 6 hours and 51 minutes on weeknights


This project is maintained by nikolayhg