100% sleep score II

jasonleow • 13 Apr 2023 •
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:
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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.
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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.
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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
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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.
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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
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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
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Sleeping after midnight is bad. “Every hour of sleep before midnight is worth two after midnight.” Source: Time.com
Comments
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All good stuff. 😴