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