View sleep as the single most effective investment for resetting brain and body health daily, as it is the “Archimedes lever” that improves all other aspects of health, including lifespan and health span.
Shift your perspective from viewing sleep as a cost to seeing it as a crucial investment in your health, lifespan, and health span, similar to how you prioritize exercise and quality food.
Target 7 to 9 hours of actual sleep per night to maintain health and avoid objective impairments, understanding that this typically requires being in bed for at least 8 hours.
Understand that REM sleep, occurring mostly in the latter half of the night, acts as “emotional first aid” by processing difficult experiences and taking the sharp edges off emotional concerns, providing overnight mental health therapy.
Develop a consistent wind-down routine (e.g., bath, reading, light stretching, meditation) before bed to gradually prepare your brain and body for sleep, as sleep is like “landing a plane” and requires a gradual descent.
Ensure your bedroom is dark by turning off screens and dimming lights before sleep, and maintain an optimal temperature of around 18-18.5 degrees Celsius for better sleep quality.
Set an alarm to remind you when to start preparing for bed, aiming for an eight-hour sleep opportunity, as this persistent notification can help you get into bed earlier.
An hour before your planned bedtime, complete all pre-sleep tasks like changing into sleepwear and brushing your teeth, which can instantly add 15 minutes to your sleep opportunity.
Don’t feel pressured to drastically increase sleep; even adding just 15-20 minutes more per night can significantly improve health and wellbeing, potentially reducing the risk of premature death.
Practice regularity in your sleep schedule, which is a key component of good sleep hygiene.
Refrain from consuming alcohol and caffeine, as these substances can negatively impact your sleep quality and duration.