100% sleep score II
Hit 100% sleep score again! My second time ever. But I kinda brute forced into it by sleep in for 9.5h due to a bad bout of seasonal flu. I definitely needed the rest.
But getting 100 again just re-demonstraed to me again that despite all the sophisticated sleep biohacking techniques and tools I use, the fundamentals of great sleep can be super simple: Just sleep enough hours. Well at least one of the fundamentals.
Do that, and many of the other sleep hacks are just secondary and complementary, like these recent ones I learned:
A 10-20min nap or non-sleep deep rest (NSDR) have both been shown to replenish physical energy and increase cognitive function. NSDR, however, also increases striatal dopamine and improves one’s self-directed relaxation ability, which in turn improves sleep. Source: Andrew Huberman. I always naps were better than NSDR, but looks like this NSDR thing could be worth practising more in.
How the cultural practice of couples sleeping in the same bed is way overrated. We should normalise having sleep arrangements that work for individuals sleep profiles/patterns while not moral guilt-tripping couples into thinking that’s bad for romance/relationship. Source: r/sleep.
How a sleep-optimised day looks like:
- Regular waking time
- Get morning sun
- get morning exercise
- Caffeine shut off point around 2pm
- View evening sun
- Dark mode, limit screentime
- Keep bedroom cool
- Regular bedtime
- 8h of sleep
Cognitive impairment from sleep deprivation is like drinking alcohol. “One night of low-quality sleep impairs your brain function as if you had a few drinks –– and if you go a full night without sleep, your mental performance drops as if you had a blood alcohol content of 0.10, which is well over the legal limit for driving.” Source: Dave Asprey.
Interesting new sleep supplement stack, which I only tried magneisum so far:
- Theanine for focus and sleep
- Inositol for relaxation and deep sleep
- Magnesium for sleep latency, reduces sleep awakening and increases melatonin
- Glycine for lower body temperature, sleep latency and better quality sleep
My own sleep stack recently had evolved:
- 💤 5 sleep cycles nightly
- 🍽 Light/no dinner
- 🚰 Less water in evenings
- 💊 Magnesium L-Threonate
- 🏋️ Getting the body tired enough - exercise
- ☢️ Quantum sleep
- 😪 Less stress
- ⚓️ Stable routines
Sleeping after midnight is bad. “Every hour of sleep before midnight is worth two after midnight.” Source: Time.com
All good stuff. 😴