9 Ways To Sleep Better And Wake Up Feeling Like A New Person
Quality Sleep is one of the most important variables to improve your brain function, longevity, and performance in all aspects of life. We all know this but so many people have trouble learning to sleep better sleep better. If you’re struggling with getting enough rest, I’ve come up with 9 ways for you to measure and hack your sleep for the best performance.
1. Track Your Sleep Quality
Often when people are having sleep trouble, they don’t know what’s going wrong. That’s why I recommend you start by using a sleep app like Sleep Cycle on the iPhone. This app simply requires you to put your phone on your mattress under your top sheet and set the alarm. It will then track your sleep patterns and quality using the microphone on your phone.
It’s best to do it for at least a week so that you get a sense of your baseline sleep quality. Once you’ve tracked your sleep, you’ll have all the data you need to hack your sleep. This will ensure that what you’re doing is actually working and allow you to make adjustments along the way based on how you’re feeling when you wake up and what the numbers are telling you.
2. Sleep Better With The Sleep Cycle App
As we sleep, we go through different cycles. When you wake up at the top of your sleep cycle, you’ll feel great, whereas when you wake up in the middle of a deep sleep, you’ll feel groggy for hours. SleepCycle can also solve this problem. It will act as an alarm clock and wake you at the top of a sleep cycle instead of letting your alarm jerk you awake when you’re in a deep sleep. This will leave you feeling more refreshed and awake all day.
3. Fill Up With Fat At Dinner
Fat is a long-burning fuel for your mind and body. Grass-fed butter, animal fat, and coconut oil are all good choices, but extra concentrated MCT oil is my personal favorite. The shorter fats of MCT oil are converted into ketones that are immediately used as fuel for your brain, and MCT oil also helps you burn body fat while you sleep. I’ve noticed that I think more clearly the next morning if I have 1-2 tablespoons of MCT oil the night before, with dinner or even right before bed.
4. Prime With Protein
Our bodies use protein for muscle repair and immune function. The muscle repair happens at night during deep sleep, so you want to make sure your body has all the raw materials it needs at night to heal and grow new tissue. The problem is that most forms of protein are not well digested before bed. A lot of protein powders and even most sources of animal protein take a lot of work to digest and can leave you with a heavy feeling during the night.
Too much protein also raises an alertness chemical in the brain called orexin, which can disrupt your sleep. The solution I recommend is taking 1-2 tablespoons of hydrolyzed grass-fed collagen peptide before bed. Hydrolyzing the proteins makes them more digestible so they don’t cause the problems listed above.
5. Turn Down The Lights
For at least a half-hour before going to bed, try to avoid bright lights. Dim your office lights if you absolutely must be working this close to bedtime and kill the unhealthy fluorescent ones. Don’t stare at your TV, phone, or tablet until you’ve dimmed it all the way, either. Even five minutes of white light from a screen shuts off your melatonin production for four hours and can wreck the quality of your sleep, so it’s best to avoid screens in the evening entirely.
6. Don’t Exercise Near Bedtime
You should not exercise for at least two hours before going to bed, unless you count restorative yoga and breathing exercises as exercises. Exercise is highly energising and raises your cortisol levels, which interferes with sleep.
7. Don’t Drink Coffee In The Evening
Coffee puts your mind in an amazing place where you become more productive and perform better. However, you need to let your mind rest after its high output performances. In general, don’t drink coffee after 2 p.m. or at least eight hours before bedtime, whichever comes first.
8. Go To Bed Before Your Second Wind
There is a window from 10:45 and 11p.m. or so when you naturally get tired. This moves a little bit based on the season. If you don’t go to sleep then and choose to stay awake, you’ll get a cortisol-driven “second wind” that can keep you awake until 2 a.m. You’ll also get better sleep when you go to bed before 11 p.m. and wake up feeling more rested than if you’d gotten the same amount of sleep starting later.
9. Bring Down Your Stress
Perhaps the most common reason people report not being able to sleep is that they don’t know how to clear their minds and stop worrying. Deep breathing exercises like Art of Living, pranayama yoga, and meditation can do wonders for helping your brain shut down, recuperate, and prepare for another day of Bulletproof high performance.
Don’t let poor quality sleep hold you back any longer. By taking advantage of these tips, you should have the energy you need to finally feel Bulletproof.