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How To Sleep Like a Pro

## Too Long Didn't Read

- Most important: Keep the same sleeping schedule all week. Even on weekends.
- Early Exposure to Sunlight From 9-11am at least 15 minutes.
- Try to have as much sun exposure as you can.
- Use bright lights in the morning if indoors.
- No exercise at least 3 hours before bedtime
- No Caffeine (Coffee, Green Tea) After 12PM.
- No Blue Light (Screens, TV, Mobile) At least 1.5hs before bed (Recommended to also use blue light blocking glasses from before)
- No Bright Lights (Bright indoor lights) at least 1.5hs before bed
- Pre-Bed Infussion (Chamomile works great, can add Apple Cider Vinegar Too, Raw Honey and Boiling water)
- Total Darkness in the room (Cover TV mini red lights, 100% Total darkness, can use eye mask too)
- Total Silence in the room (If noisy, use earplugs or white noise machine)
- Cold Room (Ideal 18 degree celsius, No heater in winter)
- I use sleep.me Cube and I 100% Recommend for cooling your mattress.
- Use Sleep Cycle App, Set Random Alarm Sounds.
- Use Lumie alarm clock (Mimics sunrise brightness)

## My personal tools for better sleep

Taken advice from Why We Sleep from Matthew Walker, Andrew Huberman, Tools of Titans from Tim Ferris and a large number of personal experiments that I personally ran and I measured with Oura Ring and Sleep Cycle.

## Things to do in the day

The most important aspect of all: Keep the same sleeping schedule of waking and sleeping all week. Even on weekends. This is the most important factor. (Why we sleep)


A good night sleep starts in the day and following Andrew Huberman's Advice, getting at least 15 minutes of sunlight between 9-11am is the first thing I attempt to do each morning.

Exercise and sun are always good so outdoor exercise with sun exposure its a double hack you can do (go swimming for example) <- Hard during the week but it helps you regulate if you do it on weekends too.  

Try to have as much sun exposure as you can.

If you work indoors try to have as much brightness near you as possible. Andrew Huberman uses a 900 Lux light pad near his desk.

**Note:** Avoid exercise close to bedtime. No exercising if you're going to bed in 3 hours or sooner.

No Caffeine after 12PM since it's half-life is long so it'll impair your ability to fall asleep fast.


Avoid eating anything high in calories 3hs before bedtime. So your body can repair itself during sleep instead of digesting. (30% of all your ingested calories are actually used for digesting food)

### Pre-Bed Rituals

1 to 2 hours before bedtime:
- Use my True dark glasses https://truedark.com/
- Set phone on airplane mode with the alarm set (Sleep Cycle).
- Chamomile tea with Apple Cider Vinegar / Raw Honey with Apple Cider Vinegar.

### Sleeping Protocols

As per Why We Sleep the room needs to be cold (Approximately 18 Degree celsius). So AC needs to be turned on and in winter, ideally no heaters.

I also cool my mattress with sleep.me Cube, an AC machine that makes your mattress cold. Expensive but 100% recommended.

Total darkness is also beneficial for sleep, not even TV mini red lights, or anything that emits light. There are dark stickers you can paste on top of these lights to improve your sleep.

For a Sleep Mask I have been using Manta Sleep for over 3 years and I totally recommend it. mantasleep.com

Total Silence is also one of the fundamental aspects of good sleep, if it's too noisy you can use earplugs (I use 3M ones) or a white noise machine.

Weighted blanket also help for sleep, I use a 9KG blanket designed for autistic children and helps to have restful sleep without moving too much.

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