High Performance Sleep

Success starts the night before.

Productivity doesn’t just happen. It requires intention, planning, and thoughtfulness.

Evening and morning routines are key for your success and allow you to feel good throughout the day. A productive day starts with good quality sleep – not just from the night before, but routinely.

Let me put it this way for you:

Best Nootropic = Sleep

Best Stress Relief = Sleep

Best Immune Booster = Sleep

Best Hormone Augmentation = Sleep

Best Emotional Stabilizer = Sleep

So here I will lay out the Ultimate Playbook for Sleep Optimization:

Caffeine

The half-life of coffee is 5-6 hours depending on liver enzyme. Even if you don’t feel the effects of late caffeine intake on sleep, cycles will likely be disrupted – particularly deep sleep. You might fall asleep and stay asleep well, but increase caffeine intake the next day because you don’t feel rested

Suggestion: avoid caffeine within 8-10 hours of bedtime. Dr. Matt Walker (sleep expert) might even say 12-14 hours.

Light

Light viewing behavior has a strong impact on alertness and capacity to fall asleep and stay asleep. We have to tell the body what time of day it is by viewing light with the eyes. Here is a simple rule: only use as much artificial lighting as is necessary for you to remain and move about safely at night. Blue blockers can help a bit at night but still dim the lights. Viewing bright lights of all colors are a problem for your circadian system. Candlelight and moonlight are fine

Suggestion: avoid viewing bright lights—especially bright overhead lights between 9pm and 4am.

Your Bedroom

Your body needs to drop in temperature by 1-3 degrees to fall and stay asleep effectively. Body temperature increases are one reason you wake up. Thus, keep your room cool and remove blankets as needed. If it’s too hot you would have to use a cooling device and that’s harder than simply tossing off blankets if you get too warm.

Suggestion: use black out blinds or a sleep mask and keep your room temperature at 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius)

Controlling Your Thoughts

Many people have trouble switching their mind off at the end of the day. If you have trouble controlling your mind, you must look for an answer in our body. Things like meditation, yoga and hypnosis work to fall asleep because they focus on breathing and other ways to use the body to control the mind.

Suggestion when you get into bed do 5 minutes to nasal breathing. Breath in for 6 seconds through your nose and exhale for 6 seconds through your nose

The High Performers Evening Routine

2 Hours Before Bed

• Do not eat after this point
• No Phone put your phone away in a draw and on do not disturb until the morning (buy a normal alarm)
• Dim all lights in the house (use dim light lambs below eye level)
• If watching TV to unwind before bed use blue light blockers
• Write down your to do list/thoughts for tomorrow

1 Hour Before Bed

• Ensure bedroom/house/workspace is tidy and clutter free

30 Minutes Before Bed

• Wash and Clean Your Teeth (a warm shower will help lower your body's core temperature)
• Ensure bedroom is dark and at the correct temperature
• In bed do 5 minutes of nasal breathing
• If you struggle to fall asleep quickly read or do subuko nothing that involves your phone

My goal is to help you to consistently get 7–9 hours of really terrific sleep, waking up feeling rested, waiting to attack the day without dips in energy or focus.

Chris