Sleep is just as crucial to your body as a healthy diet and daily exercise. Sleep regulates your brain function, helps stabilize your mood, and is a time for the body to heal. What do I do to sleep well?
First of all, I measure my sleep. Because to measure is to know. I chose the Withings Sleep Analyzer since I don't want to wear devices while sleeping or have a phone next to me. This mat is under my mattress and measures my sleep daily. I don't have to put anything on. It always works without thinking.
Based on the statistics from my sleeping mat, I have found that my ideal time to go to sleep is eight hours. An hour before bed, I stop looking at screens. My bed is ready at eight, and my Kindle is on the pillow. My Kindle Paperwhite Signature Edition has a special mode that promotes sleep. I read until I fall asleep.
I wake up around six in the morning without an alarm and usually get out of bed right away. In the bedroom and bathroom, I have a TrueLight by Dave Asprey. The red light ensures that my body is unexposed to junk blue light.
"The Sunset light will significantly reduce the interference of blue light on your body’s melatonin production, allowing you to enjoy your evening hours knowing your sleep/circadian rhythm is being kept in balance." —Dave Asprey
Every day I share my sleep stats with my girlfriend. We discuss these during breakfast or dinner. Especially when I've been working late because of bookings or meetings, we look at the stats carefully. When my sleep score goes down, we try to do our best for a while to manage my bedtime at eight o'clock. In case of potential exhaustion, I take longer during the day for a power nap until my sleep score goes back to average.
I have tested two supplements: Bulletproof Sleep Mode and Qualia Night. Both have a limited impact on my sleep score. But with the Bulletproof Sleep Mode, I felt like I was getting a little more sleepy. In times of stress or when I have an early booking, I take a pill from the Sleep Mode bottle. But no more than once a week.
In my search for sleep, I came across a lot of conflicting information. Where do you think you can start if you want to know more? I have been able to extract a lot of scientific information in an understandable form from the book Why We Sleep. Author Matthew Walker also has an interesting Masterclass if you love visualization. If you want to know more about how to improve your sleep, I can recommend this book as an entrance into the world of sleep. Then you at least have the facts in order and you can better recognize nonsense information.
“Why We Sleep is an important and fascinating book…Walker taught me a lot about this basic activity that every person on Earth needs. I suspect his book will do the same for you.” —Bill Gates
I hope you enjoyed reading this post and I wish you a very good night's sleep. If you have any questions or want to share tips, you can find me on Twitter.