Sleep Guide
4 min read
Sleep is the foundation of progress in all aspects of life.
Well, that's my opinion anyway. It's truly central in both physical and mental recovery; without near ideal sleep, you cannot expect to reach any serious goal you set. Proper sleep is on par with a good diet and exercise - or in some cases, outpaces both of them as “the strongest predictor of depressive symptoms and well-being.” Most people don't place enough value on getting proper sleep, despite how easy it is optimize.
So... let's make sure your sleep is as good it can be.
Aim for about 8 hours at or around the same timeframe daily. Reduce distractions that may worsen the quality of your sleep; particularly, reduce or eliminate phone usage & blue light exposure within an hour of bed. Find way(s) that work for you to get comfortable before you sleep.
Before you read further, you should consider whether your current sleep strategies are insufficient. Here are some questions to ask yourself:
Do you wake up feeling badly rested often?
Do you toss and turn overly often at night?
Do you typically wake up sweaty?
If your answer was 'yes' to any of these questions, you may not be getting proper sleep.
There are apps and devices that can help you monitor your sleep from an objective standpoint–more likely to be accurate than simply how you feel. The Oura ring is the best sleep device I'm aware of on the market, second to smartwatches. For apps that track sleep, consider Autosleep or Sleep Cycle for Apple; Sleep as Android for android users.
Distractions
Some distractions & environmental circumstances which may lead to reduced sleep quality/duration include:
Lights
Blue light tends to worsen sleep quality and lessen duration. Minimize exposure to it (any device brighter than a reading tablet) 1-3 hours before sleep. This is a widespread problem for younger ages; at minimum, aim to at least reduce the amount of blue light you get through means such as dark mode, limited brightness, and potentially even dedicated blue light glasses. Here's some further info.
Turn any noticeable lights off & close any open/moving doors.
Noises
Consider using white noise to block out noises you can’t control.
Temperature
Most people will experience best sleep between 60 and 68 degrees Fahrenheit (or between 15.6 and 20 degrees Celsius). This ambient change initiates and coincides with the body’s natural decrease in temperature during REM sleep. You can also reduce the temperature through athletic sleepwear, cooling bedding (mattresses/sheets etc.).
Higher temperatures lead to worsened sleep quality.
Improper Bedding/Linens
Many people are aware of pressure relieving mattresses, but the combination of one such mattress and an adjustable base offers ideal ergonomic full-body support. This is a great option for anyone–not only people who already experience bodily discomfort, but those who want to prevent future discomfort in their life as well.
Mental Stress
The best you can do when you have important work to accomplish tomorrow is to prepare for it by resting well today. Then, you can deal with it as effectively as possible then (rather than staying up and having miserable energy then).
Mental health issues can greatly impact the quality of sleep that someone gets; insufficient sleep can worsen existing mental health issues.
Either way, high stress circumstances prevent someone from optimizing their physical progress. If you find yourself experiencing a mental health crisis, please seek out a professional. Doing so will not only help you psychologically, but will also help you achieve greater physical feats.
Time of Day
People are made to sleep during the night, and there are clear disadvantages when someone tries to go against the grain. If you work a night shift, be sure you're still getting sufficient sun exposure to minimize the risks involved with alternative scheduled shift work.
There is a clear benefit to sleeping from 10 pm to 6 am vs 4 am to 12 pm.
Stimulants
Caffeine consumption within 10 hours of when you sleep inhibits your sleep quality.
This can create a loop of reliance, trapping someone, making them require caffeine to function.
Food Habits
Generally, clinical outcomes support consuming dinner earlier rather than later. Additionally, melatonin synthesis and therefore sleep quality has recently been found to be increased through heightened carbohydrate intake in the last meal of the day.
However, food generally signals your body to stay awake. A rise in insulin following food consumption stimulates the sympathetic nervous system, and also increases bodily temperature referenced earlier. Therefore, be sure to space your last meal out from when you plan to sleep.
If you experience issues with acid reflux, consider reducing your food consumption near bedtime and elevate your head to reduce its effect.
Melatonin Supplementation
Sleeping pills–melatonin, particularly–may help you to fall asleep. However, in theory, these pills may actually inhibit your natural production of melatonin for a time. Therefore, these pills should be a last resort after attempting all other solutions to improve your sleep quality.
Comfort
Getting comfortable and/or having a nightly routine can be an important part of consistently getting good sleep for some people. Some examples of methods to get comfortable are listed below:
A weighted or cooling Blanket
Particular clothing
White noise
Incense
Massage gun/chair if available
Sleeping Position
3 out of 4 people are side sleepers. If you're one of them, and yet consistently experience bad sleep, it may be time to consider sleeping on your back. Because of our natural spine curvature, sleeping on the back requires something, such as a pillow, rolled-up towel, or sleep elevating your knees. Read more on sleep positions here.
Supplementation
Melatonin