On the Engineering behind a Perfect Sleep

Did you know that the average person spends approximately 26 years of their life sleeping? It's a significant chunk of time, so why not optimize this fundamental aspect of our lives?

Let's simplify things. Assume you want to sleep for a good 7 hours and wake up refreshed around 7 AM. That puts your bedtime at around midnight.

But here's the catch—especially for those of us in our 20s, we often find ourselves in a hyperactive state during this crucial time frame.

So, how do we engineer the perfect sleep? Let's delve into some actionable tips:

• Turn off overhead lights: Approximately two hours before bedtime, around 10 PM. Ceiling lights can trick the primitive parts of our brain into thinking it's still daytime. Instead, opt for softer lighting like floor lights or lamps. This sends a signal to your brain that it's transitioning to nighttime.
• Use your bed exclusively for sleep: Avoid tying your shoelaces or engaging in other activities on your bed. Your home offers plenty of comfortable alternatives. Over time, this practice establishes a strong subconscious connection between your bed and sleep.
• Consider Orange Glasses: If you need to look at a screen after 10 PM. These glasses block blue light, signaling to your brain that it's time to wind down.
• Say no to daytime napping: It can potentially disrupt the powerful daily rhythm you're trying to establish. Instead, explore NSDR (Non-Sleep Deep Rest) for a balance of rejuvenation and productivity.
• Incorporate caffeine-free herbal tea: A simple yet effective tool. Additionally, embrace technology strategically, such as using Rise.science's smart alarms that find the optimal window to wake you gently and reliably.

In conclusion, these practices, inspired by experts like Andrew Huberman and Ari Meisel, can help you engineer the perfect sleep. By incorporating these into your nightly routine, you unlock a host of benefits for your physical and mental well-being.