Sleep entropy

I’ve been lacking the discipline to manage my sleep habits and hacks. And that takes about 10-15% off my sleep score. It’s a trend I’ve been observing.

So if I’m not pushing, my sleep gets a 10-15% hit. Imagine if I give up all my sleep habits entirely! I’ll probably go to negative.

This is what I did when my scores were consistently 80s, and occasional 90s:

Sleep habits

• Sleep at least 7h
• Alarm to sleep on time at 9:30pm
• Cold shower before sleep
• Wind down before sleep
• Thermal comfort - 24ºC AC for me
• Nightly meditation
• No snoozing when alarm goes off

Food

• Dinner by 7pm
• Regular water intake through the day
• No drinking after dinner/8pm
• 1-2 coffee naps per day
• Max 3 coffees per day
• No coffee after 3pm
• No junk food
• No tea
• Magnesium supplements

Light

• No screentime after dinner
• Warm light for all screens
• Daylight alarm
• Daylight in morning

Exercise

• Morning walks
• Body weight exercises

This is what I no longer do(❌) or do daily(⚠️), and as a result, get 60s or occasional 70s:

Sleep habits

• ⚠️ Sleep at least 7h
• ❌ Alarm to sleep on time at 9:30pm
• Cold shower before sleep
• Wind down before sleep
• Thermal comfort - 24ºC AC for me
• ⚠️ Nightly meditation
• ❌ No snoozing when alarm goes off

Food

• ⚠️ Dinner by 7pm
• ⚠️ Regular water intake through the day
• ❌ No drinking after dinner/8pm
• ⚠️ 1-2 coffee naps per day
• Max 3 coffees per day
• No coffee after 3pm
• ⚠️ No junk food
• ⚠️ No tea
• Magnesium supplements

Light

• ❌ No screentime after dinner
• Warm light for all screens
• Daylight alarm
• ⚠️ Daylight in morning

Exercise

• ⚠️ Morning walks
• ⚠️ Body weight exercises

It’s telling, isn’t it?

Sleep is an infinite game. And with infinite games, you got to put in effort every single day. Without which, everything slides downwards. Entropy ensues. There’s no rest, no break.

At least now I’ve listed it out. I know what I have to do.

The issue is finding the energy to do them, amidst the recent struggles of life.