How To Optimise Your Sleep?
- Keep your sleep and wake times consistent, even on weekends. Having late nights on the weekend can give a similar effect to jet lag.
- Get sunlight in your eyes within 30–60 minutes of waking.
- Avoid bright light at night, especially screens 2 hours before bed.
- Enjoy your morning coffee early in the day, but avoid caffeine at least 6 hours before bedtime.
- Reserve your bed exclusively for sleep. Don't use it for work, eating, or other activities. This trains your brain to feel tired as soon as you get into bed, strengthening the sleep-bed association.
- Improve breathing, focus on breathing through the nose. If it is a struggle, try a nasal strip to feel the massive impact. Improved breathing allows you to hit all sleep cycles which is crucial for longevity and recovery.