Mattyb ↑ on Warpcast

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Merlin Egalite pfp

Good Sleep is underrated. August marked my fourth month with @whoop, and I achieved my best Sleep Performance at 96% (8 hours sleep goal). Below are the 10 things I've learned and helped me: 1. Allow me to sleep more. This sounds futile, but this is the change I undertook that helped me the most. Before, if I woke up very early and hadn't rested enough, I would leave my bed, go to the gym, or start working. Now, I allow myself to stay in bed a bit longer and postpone the gym session until later in the day. It was initially challenging because I struggled to fall back asleep, but I'm getting better at it. Of course, this has its limits since one might have some obligations, like an 8 am call. 2. Read before going to sleep. It helps me a lot in making the transition between work and sleep and clears my mind from the day's thoughts.

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3. Sleep early and consistently (22:30) aka Grandpa mode. Yes, call me Grandpa, but I've always been a fan of routines. It helps reduce brain overload because you don't need to think about what you'll do next. Keeping the same rhythm lets your body know when it's time to shut down. 4. No coffee after noon. Caffeine has a lasting effect of over 10h+, which can impact your sleep. However, quitting caffeine is hard. It took me a week without caffeine to get rid of fuzzy feelings. Now, I drink coffee occasionally only and mostly drink green tea. 5. No screen after 21:30. To be fair, I'm not 100% following this as there's always stuff to work on, but I noticed that the tasks I was doing at this moment of the day were of poor quality and better done the next day after a deeply, restful night. 6. Avoid drinking water after 7 pm. I don't 100% follow this rule either, but when I do, it prevents me from waking up in the middle of the night. This saves time as I often struggle to fall back asleep.

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7. Avoid drinking alcohol. My Whoop indicates that my recovery decreases by 11% when I drink alcohol... While alcohol may help you fall asleep, it significantly reduces sleep quality by greatly shortening the time spent in deep sleep. 8. Use a sleep mask. If you travel often or don't have blackout curtains like I do, this is very efficient and prevents you from waking up too early in the morning, especially in summer. I always bring mine when traveling since you never know what the place will be like. Grandpa mode strikes again. 9. Use earplugs. Have a snoring gf/bf? A neighbor who's having a birthday party? Like sleep masks, earplugs can save your night. I always bring them with me as well. 10. Magnesium. I'm also taking magnesium, but I have no evidence that it greatly impacts my sleep, according to my Whoop. Benefits I get from this: → Better focus: I'm less distracted, and I do more tasks with a better quality → Better mood: I'm less irritable, I feel great

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My goal for September Keep my Sleep Performance around 96% while increasing my Sleep Efficiency, i.e., sleeping the same amount of time but spending less in bed. To do so, I'll try to: → Really quit screens after 9:30 pm → Really stop drinking water after 7 pm → Quit alcohol totally? I don't drink much already, only very occasionally. → What else? What would you suggest?

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try adding 5-15min of morning sunlight upon waking. Step outside and let your eyes soak up some sun. Huberman breaks down the science behind it, but basically it starts a circadian rhythm clock where your body will begin to get sleepy 16hrs later. Been on the sleep game myself as well, major unlock

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this has been a game changer for me!

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