Feb 7 (edited) in General discussion
2/7 - Optimizing Sleep
No matter how much progress you're making, how much stronger you're getting, how consistent you are with setting new positive habits, low quality sleep can quickly override all the progress you're feeling. So, the question here is how much detail do you put into your daily sleep hygiene?
What we do with our sleep is essentially like how we charge our phones. Do you want to wake up in the morning with a 30%50%/70% battery, and then have to scramble to get as much in before you crash, or do you want to wake up with a near 100% charge and know that your meals and habits will take you through the day with plenty of energy?
Here is a simple list of my do's optimize sleep quality so you wake up with that near 100% wake score. (If you have an Oura Ring or Whoop Band, you know what I'm talking about)
Do
- Have your last meal 2 hours or more before bedtime. Digestion can affect sleep. Particularly if you eat a high protein dinner, it will take hours to digest and can elevate your resting heart rate (RHR)
- Take sleep/relaxation supplements (Magnesium Glycinate (1-3 caps), Ashwaghanda (1 cap), Prestige Sleep (1-3 caps) I take these about an hour before bedtime. My Oura score improves by 15-20 out of 100 when I take these. https://www.amazon.com/shop/ywfbryce/list/8IZ4VZ3PK2FE?ref_=cm_sw_r_cp_ud_aipsflist_aipsfywfbryce_7W4F9YHKEBKDG29CCQYT https://refer.prestigelabs.com/?af=bd0p8kqj
- Have a personal wind down routine. Journaling, meditating, breathwork, praying, reading, talking with your partner. The goal here is to remove screen time in the last hour, relax your mind, and put you in a state of gratitude before you go bed.
- Keep your room as dark as possible. Any additional light (particularly from your phone or tv) that you are exposed to is going to decrease the amount of melatonin you are able to produce. Meaning you'll feel groggy and unrested in the morning.
- Shut off water and fluid intake 2-3 hours before bedtime. This may sound simple but can be challenging to apply. If we can cut down your middle of the night or 2-bathroom trips, you will get more deep and REM sleep.
- Use a Hatch Clock or similar https://www.amazon.com/shop/ywfbryce?ref_=cm_sw_r_cp_ud_aipsfshop_aipsfywfbryce_ZNJS39T73D5F88KM7NKY instead of getting startled out of bed in the morning to your phone and start scrolling, this will give you an opportunity to wake to light and peaceful music or sounds.
- What are some additional methods you've used to get higher quality sleep?
- When your brain turns on in the middle of night, what do you do to calm yourself?
- How often do you wake up in the morning and feel refreshed?
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2/7 - Optimizing Sleep
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