My Secrets for Better Sleep

Ever felt like a good night's sleep was not important or out of reach? You're not alone! I've been there too, and I've learned it's not as simple as sleeping on the ground without blanket.

The Sleep Struggle Is Real

• Cheap mattresses and heavy sheets just don't cut it
• Cramped bedrooms full of distractions and electronic devices
• Temperature and noise issues beyond our control

But don't worry! Even here we can apply 80:20 rule and get high quality sleep with minimal costs.

The Good News

With just a few simple, low-effort tweaks, you can transform your sleep experience. Ready to learn the secrets?

Let's dive into the key principles of getting that perfect night's rest...

1. Create a 30-60 Minute Wind-Down Routine

I know, I know - every minute is precious and winding down can feel like a waste of time. But trust me, it's a game-changer for your sleep. Here's how I deal with my own objections:

• Objection: It's a waste of time. It's actually a much bigger waste of time to toss and turn for hours after laying down because your mind is racing. The wind-down routine helps calm your thoughts.
• Objection: I could be working on my hustle. While that drive is admirable, your body and mind need a break to recharge. The wind-down routine is an investment in your long-term productivity.
• Solution: Use a Kindle for reading. That way, you can enjoy some fiction without the blue light of a smartphone or laptop keeping you awake.

I've found that setting a specific time each evening to start my wind-down routine - which includes reading, stretching, and journaling - is a game-changer. Give it a try and see how it transforms your sleep!

2. Never Sleep Past Midnight

Our bodies naturally follow a sleep-wake cycle that aligns with daylight. Sleeping before midnight helps synchronize this internal clock. An earlier bedtime can also help maintain a healthier hormonal balance, as you don't want to miss that melatonin production window. The later you sleep, the more your sleep quality and recovery are impacted.

Every passing minute after midnight, the "drunk" effect increases, messing with your body's natural rhythms and recovery processes.

• Objection: But watching Netflix is so relaxing! It is so easy to keep scrolling through our phones or turn on new episode of your favorite show. But do you want to wake up feeling shitty next day?
• Solution: Set a Winding down alarm. With winding down alarm way before midnight, you will created a habit of going to bed regardless of what you have been doing all evening.

3. Eat Your Final Meal 4 Hours Before Bed

Eating close to bed creates large metabolic demands on your body, causes blood glucose fluctuations, reduces melatonin production, and disrupts your body's natural process of lowering core body temperature.

Try to have your last meal of the day at least four hours before bedtime. Also avoid large meals close to bedtime.

For example, when I experimented with OMAD (one meal a day) and eat my meal at 7 pm after work, I found myself struggling to sleep the whole night, finally passing out at 4 am. The feeling of being bloated and full can persist, even with a 10km long walk.

Of course, there may be exceptions for social occasions, but don't sacrifice your sleep quality for others.

4. No Coffee 10 Hours Before Bed

It's important to be mindful of your caffeine, alcohol, and other stimulant intake, especially in the hours leading up to bedtime. Caffeine, for example, has a half-life of 6 hours in the blood. That means that drinking a cup of coffee 6 hours before bedtime is equivalent to drinking half a cup immediately before going to bed!

Objection: But I need coffee to keep my focus and hustle all day.

Solution: A well-timed nap, exercise or stretching session, or being in a state of ketosis can achieve about 80% of the same effect as coffee, without the disruptive impact on your sleep. Moreover, drinking too much coffee too frequently can lower its impact due to lower sensitivity to caffeine.

Now, sometimes I find myself in a situation where I am in the zone and I really need to push through, I might have a small cup of coffee, knowing that I can sleep next day all day.

5. Keep a Consistent Bedtime

Establishing a consistent bedtime is crucial for not missing that melatonin production window. Choose a bedtime that allows for 7-9 hours in bed each night, and stick to it even on weekends.

As a self-proclaimed night owl with ADHD, I used to struggle with this a lot. But after setting an alarm for my wind-down routine, I was able to consistently say "no" to distractions and activities that were harming my sleep.

6. Keep Your Bedroom Temperature Low

Aim to keep your bedroom around 20°C (68°F), but remember that the optimal temperature may vary from person to person.

Most people tend to sleep better in a cooler environment with a heavy blanket rather than a warmer room with a sheet. Choose breathable bedding and light sleepwear to help regulate your body temperature.

If possible, use fans, cooling devices, or a temperature-controlled mattress to maintain the ideal temperature. Taking a warm bath before bed can also help you feel more relaxed.

In my own situation, living in a cheap apartment with good insulation but no air conditioning, I try to ventilate the room before bedtime, use a decent, breathable mattress from Ikea, and rely on a down quilt as a blanket. During hot summers, this setup don't work well, but the cold winters are optimal. I might consider investing in a small fan to help with the heat.

7. Moderate The Evening Light

Managing your exposure to light in the evening helps to trigger melatonin production. Here are some key strategies:

• Dim the lights 1-2 hours before bedtime to create a relaxed atmosphere.
• Use warm lighting (red is best) in the evening.
• Install blue light filters on your devices.
• Consider wearing blue light-blocking glasses.
• Limit screen time at least an hour before bed.
• Blackout your bedroom to eliminate any external light.

I'll admit, this is something I neglected for a long time. Living with all my electronics in my bedroom made it challenging to avoid blue light entirely. However, I've made some adjustments:

• I turn off all electronics during my wind-down window.
• Instead of buying a new red light lamp, I use my dimmer camping lamp during wind-down time.
• I'm planning to use curtains to block any light from outside - it's a good idea I'll be implementing from now on.

8. Get Morning Light

Exposing yourself to natural light soon after waking is a powerful way to regulate your circadian rhythm and improve your overall mood.

I experienced the power of this firsthand during a wild camping trips. Being naturally awakened by the sunrise and immediately stepping outside to absorb the first rays of sunlight made those mornings truly magical. The combination of fresh air, natural light, and being surrounded by nature created an incredibly energizing start to each day.

9. Silence!

For many light sleepers, managing environmental noise is crucial for a good night's sleep. Some common recommendations include:

• Using a white noise machine to mask disruptive sounds
• Trying earplugs to block out noise

As a light sleeper myself, this has been an ongoing challenge, especially living in a shared apartment. Here's what I've learned from my experience:

• Positioning the bed as far from the door as possible can help reduce noise from the hall.
• Closing windows at night can minimize outside disturbances (cars, loud people).
• White noise like waterfall don't work for me after experiencing wild camping first hand.

All in all. Despite the discomfort, earplugs might be the cheapest solution for me in a noisy environment.

Bonus Tip: The Military Method

Once you're in bed, try these relaxation techniques to help you drift off to sleep:

Progressive Muscle Relaxation

1. Lie down comfortably.
2. Start a mental checklist from your toes, working upwards.
3. Focus on each body part, relaxing it and saying to yourself, "my [body part] is relaxed."
4. If your mind wanders, gently return to the last body part and continue.

Facial Relaxation

• Slowly relax all facial muscles, starting from your forehead.
• Move downward over cheeks, mouth, and jaw.
• Focus on one part at a time, breathing deeply.
• Don't forget to relax your tongue and eye muscles.

4-7-8 Breathing Exercise

1. Place your tongue tip against the tissue behind your upper front teeth.
2. Exhale through your mouth, making a whooshing sound.
3. Close your mouth and inhale through your nose for 4 seconds.
4. Hold your breath for 7 seconds.
5. Exhale fully through your mouth for 8 seconds, making a whooshing sound.
6. Repeat this cycle 3-4 times, twice.

So folks, that's my sleep routine. I hope you found some useful tips to help you get a better