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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. 1 reply
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