Not the usual newsletter, but thought it could be interesting to share my learnings on the subject because :
Sleep is insanely important, I like to think I am not a moron, but after a few nights of 4 hours of sleep I am an emotionally unstable moron. Usain Bolt wouldn’t run very fast on 1 leg.
I went from considering myself an insomniac with a decade of sleep issues to doing pretty well, so this is not all theory, it actually has worked for me.
It took me 10 years+ to get here, if I had this information I could have avoided quite some misery.
I also encourage everyone to write this kind of lists, you’ll realize that even on big topics like sleep, everything that is useful to know, and can be helpful to remind yourself again and again, fits on a page.
These are in no particular order of importance, and a lot of them are obvious, yet most people who start sleeping pills don’t even practice them, which is backwards.
7 to 8 hours a night is a good thing to strive for.
Your ability to fall asleep largely depends on your confidence that you will or will not fall asleep.Don’t label yourself as a bad sleeper or as an insomniac.
Direct sunlight in the morning promotes sleep, very high ROI.
Most insomniacs don’t have a medical condition, they simply dread tomorrow so they push back sleep.
Alcohol is bad for sleep quality.
Avoid coffee past 2pm.
Late eating is probably best to avoid.
Entirely dark room is better.
Get sunlight throughout the day to sync your circadian clock.
It may be beneficial to think of something exciting about the next day before going to bed.
Wearing a sleep tracker for a few months is useful.
Having exerted oneself physically and mentally promotes good sleep.
Ashwangandha, magnesium and melatonin are probably beneficial, but placebo effect could be stronger than actual medication.
Snoring should be taken seriously. It means you’re suffocating in your sleep. Try everything to avoid it.
Falling asleep at 10pm, waking up at 6-7am is ideal.
Anxiliotics, benzos or any form of strong medication should be true last resort, if all other options have failed. They bring a whole host of problem.
Regular sleep and wake time is best.
If you need extra sleep, it’s better to go to bed earlier rather than waking up later.
No more screens by 9pm.
No more blue light by 7:30pm.
Lowish temperature is good.
Getting out of bed directly is a good idea (go get water).
If you can get a 15 to 30min nap during the day it’s a superpower.
Yoga nidra can be equivalent to a nap.
Reading usually helps falling asleep.
Feeling satisfied about your day, and overall positive emotions like gratefulness can help.
Body scan where you feel each part of your body sink deeper and deeper into the mattress is the only “sleep trick” that has worked for me.
Don’t be dramatic over 1 or 2 bad nights, it’s mostly in your head, you can function well.
A low amount of sleep is known to promote manic energy. On those days, avoid making important decisions but it can help crush your to-do list.
Be dramatic over chronic bad nights.
If you wake up too early with stomach issues, try cutting all sugar for a few days and see if it gets better.
Oversleeping (10h+) is potentially also an issue.