How To Sleep Better

What is sleep for?

A good sleep helps you reset you to be focused, alert, emotionally stable in your wakeful hours. All the good stuff to be a superior Sherlock.

Did you know that have a good sleep is the best effort to result ratio that you can do? – Virtually doing nothing while being able to boost your mind, immune system, muscle building, etc.

Ways to improve your sleep.

If you like the full video on the deep science behind this, check it out here. But if you want the short version, here it is.

Reset your circadian clock

Circadian clock determines when do you wake up and sleep. Master this, you’ll be able to go into sleep effortlessly, and wake up with your energy through the roof.

You can reset your circadian clock by exposing yourself to 2 light sources: sunrise and sunset.

When you wake up, you should go outside or open the window and see light outside for 1 minute. Outside light from window and artificial light are weaker, hence you will need longer time to reset your clock.

You don’t need to wake up at exact sunrise. Here I mean watching outside light the first thing you do after waking up.

Watching sunset is the next step you need to do. This combines with watching sunlight will give your brain an average estimate of light, when is it day and when is it night.

You should also go to sleep about the same time every night. This will also lead to you wake up about the same time every day.

*There are people who work nightshift and this will not work for them. Watch this to understand more.

Understand blue light.

Blue light is crucial element for a good sleep. You’ll need a lot of blue light during the day, and as least as possible during the night.

You can increase blue light by open windows and being outside as much as you can during the day. And turn off white light, turns your screen into night mode. As you are awake longer, your eyes are more receptive to light, hence you’ll need to turn the light as dim as possible.

Exercise and food intake.

Obviously, you should exercise and eat food during the day and not too close to your bed time.

This is not as effective as watching light, but it’s worth mentioning.

Supplements.

There are supplements that you can take, watch this to understand more.

I’m not including the list here because I haven’t tried them myself yet.

My take

I’ve been resetting my circadian clock for about 5 days now, by watching outside light first thing in the morning, put my screen on night mode 1 hour before sleeping.

I was able to sleep more effortlessly, harder to stay up pass my regular bedtime, wake up more easily (without alarm) and wake up with more alertness.

I haven’t seen much signs of other benefit such as strong immune system, better muscle healing, but I haven’t got sick and I’m more ready for my next training session.