Sleep

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[ draft - checklist]

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As a note, I tend to break a lot of these, but still, it's good to at least know what I'm supposed to be doing.

Checklist

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Wind down & routine

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- try to go to bed and wake up around the same time (try, wont always manage, but try)

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- no

   - food 4 hours before bed time (messes up deep sleep)

   - water 3 hours before bed time (you need to wake up to pee)

   - screens 2 hours before bed time (blue light messes up melatonin production)

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- leave 2 hours for wind down time

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- read or listen to an audiobook

- baths are great to relax

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- don't stay in bed if you can’t sleep and it makes you anxious? 

You can meditate your way out of this one fairly easily though if you know basic practices like paying attention to your breath, body scan, or slowly "turning your body off".

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Morning

- get sunlight as early as possible.

- sunlight for at least 30 min, but preferably 1h

- get cortisol levels up early in the day - work out / run /cold shower

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-optional, worked well for me- eat (helps me hit my macros, not eat so late, and seems to help regulate my rhythm)

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Noon

- limit caffeine after 12 pm (or limit it completely, you don't really need coffee, but that's another article, soon)

- eat the main meal here or before - to eat light in the evening

- sunlight for another 30 min, preferably 1h+

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Afternoon

- limit cardio, do it at max 5 pm (a hard workout can keep you pumped for hours)

- weights are fine 5 hours before sleep

- don't nap after 3pm

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Evening

- eat light

- lights off - to help with melatonin production

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- don’t bring devices into the bedroom

- set up a dark, cool environment

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