Sleep fixes

I got a three month window without consulting projects. Time to fix sleep.

A few things I want to get back to for my sleep, in terms of quantity and quality:

Quantity:

• Get consistent 7.5h of sleep, 5 sleep cycles.
• Get regular and earlier bedtime at 9pm, asleep by 9:10pm, to wake by 4:40am, start work by 5am.
• Continue afternoon family naps as usual - 15-20min coffee naps.

Quality:

• Regular daily exercise—walk, body weight exercises, stretch—in the morning to get tired enough, and to fix tech neck.
• Indirect sunrise viewing during exercise to set circadian clock.
• Manage stress by re-starting weekly analog downtime to decompress and reflect.
• Continue magnesium supplements throughout the day.
• Reduce carb intake now that consulting stopped and energy needs are lower. Keto for breakfast, low carb for lunch, zero carb (or zero calories) for dinner.
• Continue rule of no coffee/tea after 1pm. Get back to max 2 coffees a day by skipping breakfast bulletproof coffee.
• No food 2-3h before bedtime, which is by 7pm. Dinner at 6pm.
• Snack-sized dinner, or fast in evening for better sleep. No beef in evenings due to thermogenic effect of beef (too warm, affects sleep quality).
• To reduce having to go bathroom at night, no fluids after 8pm. Only sips.
• No screens after 8pm to reduce blue light exposure. Dim lights. And ZERO screens just before bedtime for “relaxation”!
• Focus on winding down with family after 8pm. Chill, chit chat, play. Do stuff that doesn’t require electricity!
• Cool shower after 8pm to cool down the body after a warm day. Also helps me manage hot sleeper symptoms.
• Lower blinds and cover LED lights to prevent light pollution.
• Nightly sitting meditation for few minutes to reduce stress, settle the mind, decompress and prime body for sleep.
• No bed pillows, only small cushion for neck, for tech neck recovery.
• Continue sleep tracking. Aim for >80% sleep score every night.

Anything I missed?