Achieving perfect sleep can change your life. I had poor sleep my entire life, but I recently logged what might be the best sleep score in human history. Sleep is the most important thing we do daily, and I’m going to share the 10 things I did to achieve perfect sleep. These tips don’t require a fortune, and I’m offering them to you for free.

1. Identify as a Professional Sleeper:

Prioritize Sleep: Currently, grind culture dismisses the importance of sleep, but that’s foolish. Make sleep your number one priority. You will feel better, look better, and everything in life will be easier.

2. Consistent Bedtime:

Set a Schedule: Having a consistent bedtime signals your body that it’s time to sleep. Make adjustments in your life to maintain this schedule. Treat it as your most important meeting of the day. For example, my bedtime is 8:30 p.m. because I love having the morning to myself.

3. Wind Down Routine:

Prepare Your Mind: 30 to 60 minutes before bedtime, start winding down. Avoid screens and anything that might stimulate your mind. Create a ritual like reading a book or going for a walk to prepare for sleep.

4. Eat Early:

Light Meals: Experiment with eating earlier and avoid heavy meals at night. I found that having my last meal at 11:00 a.m. improved my sleep quality. When socializing, opt for light foods to avoid discomfort.

5. Avoid Stimulants:

Limit Alcohol and Caffeine: Alcohol and caffeine can severely disrupt sleep. I avoid alcohol entirely and have stopped consuming caffeine to improve my sleep. Be mindful of what you consume and when.

6. Regulate Light:

Control Exposure: Use apps like Flux to eliminate blue light from screens. Consider blue light blocking glasses and blackout curtains. Avoid screens before bed to ensure better sleep.

7. Ideal Temperature:

Stay Comfortable: Maintain a comfortable sleep temperature. I use an Eight Sleep mattress to regulate the temperature. Experiment with your thermostat, bedding, and air flow for optimal sleep.

8. Peaceful Sleep Environment:

Dedicated Space: Create a dedicated sleep environment. Avoid activities like reading or watching movies in bed. If possible, consider sleeping alone to avoid disturbances from partners.

9. Morning Light:

Start the Day Right: Expose yourself to light first thing in the morning to signal your body that it’s time to wake up. I use a 10,000 Lux light for a few minutes each morning to boost energy and mood.

10. Gather Data:

Track Your Sleep: Use tools like the WHOOP band to track your sleep quality and daily exertion. Gathering data helps you understand what improves or worsens your sleep. Think of it like training for a race; you need to measure progress to see improvement.

Conclusion:

By following these 10 steps, you can become a professional sleeper. Make these habits non-negotiable and consistent, and you’ll see improvements in many areas of your life. High-quality sleep can help resolve various problems and enhance your overall well-being.

FAQs:

What is the most important tip for achieving perfect sleep?

Prioritizing sleep and identifying as a professional sleeper is crucial. Make sleep your number one priority for overall well-being.

How can I maintain a consistent bedtime?

Set a specific bedtime and make adjustments in your life to stick to it. Treat it as your most important meeting of the day.

What should I avoid before bedtime?

Avoid screens, stimulants like alcohol and caffeine, and anything that might stimulate your mind. Create a wind down routine to prepare for sleep.

How can I track my sleep quality?

Use tools like the WHOOP band to gather data on your sleep quality and daily exertion. Tracking helps you understand what improves or worsens your sleep.