Achieve better sleep and better readiness

Sleep optimization tips! I finally found a set of simple, natural (and free!) hacks that made a difference.

9/17/20241 min read

Improving your sleep doesn’t require complicated routines or expensive tools. A few small changes can dramatically increase your sleep quality and your overall readiness. These are the simple habits that helped me sleep deeper, wake up more rested, and feel more consistent every day.

  1. Room Temperature: Keep the room cool, ideally between 17–19°C.

  2. Darkness: Make the room as dark as possible to enhance melatonin production.

  3. Silence: Minimize noise to avoid disturbances. Consider earplugs or a white-noise machine if complete silence isn’t possible.

  4. Optimized Environment: Remove items related to work or other distractions, as they can signal to your brain that it’s time to be productive instead of relaxing.

  5. Devices Away From Bed: Keep electronics far from your bed to avoid disruptions from blue light, which interferes with melatonin.

  6. Warm Light: Use warm lighting in the evening to help your body wind down.

  7. No Work 2 Hours Before Bed: Avoid stimulating activities close to bedtime to allow your mind to relax.

  8. Consistency: Align your sleep with your natural circadian rhythms by sticking to a consistent sleep schedule.

  9. No Eating 2 Hours Before Bed: Eating late causes your body to focus on digestion instead of repair.

…😉👋