<aside> <img src="/icons/sliders-horizontal_blue.svg" alt="/icons/sliders-horizontal_blue.svg" width="40px" /> Measure Your Progress with Ōura
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<aside> <img src="/icons/circle_blue.svg" alt="/icons/circle_blue.svg" width="40px" /> Maintain a consistent sleep/wake schedule
This allows your body to regulate the necessary hormones that help you fall asleep and wake up efficiently.
Discover your chronotype, or see How To Use An Ōura Ring for help setting a schedule.
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<aside> <img src="/icons/circle_blue.svg" alt="/icons/circle_blue.svg" width="40px" /> Discover your sleep chronotype.
A sleep chronotype is your genetic predetermined sleep schedule.
There are 4 chronotype’s: lions, bears, wolves, dolphins
Knowing yours allows you to schedule important tasks when you're naturally more alert.
Read all about it here:
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<aside> <img src="/icons/circle_blue.svg" alt="/icons/circle_blue.svg" width="40px" /> Use light to your advantage
Think about it simply: We are evolutionarily designed to fire up as the sun comes up, and wind down as it sets.
Replicate these conditions by seeing sunlight as soon as you wake up, and in the evening switch to low lights/lamps, use blue light glasses, and avoid screens in the hour before you sleep.
Tools You Can Utilise: (See ‣ to find out more)
Use https://justgetflux.com/ on your laptop (non-negotiable).
Turn coloured bulbs red in the evening to stimulate melatonin production.
Turn your phone screen red with a triple-click of the home button. (Tutorial: https://www.youtube.com/watch?v=LvBBWrVPdCY)
Artificial sunlight in your bathroom or at your desk.
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<aside> <img src="/icons/circle_blue.svg" alt="/icons/circle_blue.svg" width="40px" /> Follow the 9:3:1 rule
This stupid-simple rule will significantly improve your sleep…
Aside from supporting a restful nights sleep, your gut microbiome also has a circadian rhythm. Plus, it's much harder for digestion to take place whilst you're lying sideways (gravity and movement can't do their thing).
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<aside> <img src="/icons/circle_blue.svg" alt="/icons/circle_blue.svg" width="40px" /> Use the app ”Sleep Cycle” as an alarm
It monitors your sleep quality through sound and wakes you up in your lightest period of sleep in a half hour window.
An outright hack to wake up refreshed.
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<aside> <img src="/icons/circle_blue.svg" alt="/icons/circle_blue.svg" width="40px" /> Keep the room cool and dark
Again, we are a product of evolution, and it wasn't a distant memory ago that heated blankets, artificial light, and consistent heating werem’t available.
An Eight Pod Pro will help you control your mattress temperature—to take this one step further. The Dyson Hot+Cold is my go-to fan that doubles up as an air filter.
(See ‣ to find out more)
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<aside> <img src="/icons/circle_blue.svg" alt="/icons/circle_blue.svg" width="40px" /> Supplement
You’ll find my preferred sleep supplements here: Develop Your Supplement Protocol
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