We spend about a third of our lives sleeping, but we rarely appreciate that this 1/3rd dictates how well the the other 2/3rds go. Sleep is such a crucial activity for every system in our body and yet, there’s this weird prevailing “sleep is for the weak” hustle-culture. It’s by far the most regenerative activity you can ever do. It doesn’t just “make you not tired” - sleep is when your body cleans itself, repairs itself, consolidates memories, and so much more.
Many people skimp on sleep in the name of productivity, yet this is completely counterintuitive. You cannot be productive at a high level when depriving yourself of sleep. More so, you’re only killing yourself in the long-term. You know how you brush your teeth daily? You don’t do it because you think they will fall out tomorrow, but so that you have healthy teeth and gums for the rest of your life. Sleep is the same, except for your entire body. We have got to stop looking at it as something that we can skip out on because it will catch up to us in a ton of nasty ways. Sleep is required for homeostatic regulation of all systems, from metabolism and weight, to libido, to memory, to immune strength. Everything.
“Until you are sleeping long enough and deeply enough, 80% of the nights of your life, you are functioning sub-optimality.” @hubermanlab
https://twitter.com/hubermanlab/status/1438316907598258177?ref_src=twsrc^tfw|twcamp^tweetembed|twterm^1438316907598258177|twgr^|twcon^s1_c10&ref_url=https%3A%2F%2Fhubermanlab.com%2Ftoolkit-for-sleep%2F
My friends and I have put together a quick list of tips to help you guys all get better sleep. This will walk you through the do’s and don’ts, from the moment you wake up to the moment you let your head hit the pillow.
<aside> 💤 There’s a lot of info here - to save time, I’ve put extra reading at the bottom of the page, so scroll to the bottom or click here if you want to learn about the science behind the different stages of sleep etc.
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Establishing a consistent routine is the single most important factor in getting good quality sleep. It's essential to go to bed and wake up at the same time every day, including on weekends, even if you don't feel tired yet.
Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect. Again, this is due to its effect on your circadian rhythm, tricking your brain into thinking it’s still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep. Blue light — which electronic devices like smartphones and computers emit in large amounts — is the worst in this regard. Blue light tricks your body into thinking it’s daytime.
There are several popular methods you can use to reduce nighttime blue light exposure. These include: