Sleep

Sleep is foundational for all other aspects of health. If you sleep poorly, you’re less likely to maintain a healthy diet and less likely to exercise. It’s so important, we’ve evolved to spend ~1/3rd of our lives sleeping. Sleep is one of the easiest and most important things to optimize for.

Tips for Optimizing Sleep

Getting the right amount and quality of sleep is essential for optimal health and wellbeing. To ensure you're getting the best sleep possible, it's necessary to be mindful of a few key factors. The following tips on how to optimize sleep can help you get the restful night's sleep you need.

Regularity

• Go to bed and wake up at the same time, even on weekends
• Aim for a nightly 9 hour sleep opportunity
• Avoid taking naps after 3pm

Light

• View bright, natural sunlight for 10-15 minutes within 30 minutes of waking up
• Shift lights to table top rather than overhead when the sun goes down
• Shift lights to warmer hues when the sun goes down
• Dim lights when the sun goes down
• Avoid viewing artificial light after sundown; wear blue light blockers if doing so
• Consider using a sunrise alarm clock
• Maintain a dark bedroom

Temperature

• Keep bedroom temperature around 65-67 degrees Fahrenheit (18-18.5 degrees Celsius)
• Take a warm shower, warm bath, or a sauna in the evening
• Take a cold shower in the morning