Recognize that sleep is the foundational pillar of health, upon which diet and exercise sit. Improving sleep can positively impact diet and exercise outcomes, making it a critical first step for overall wellness.
Aim for 7 to 9 hours of actual sleep per night. To achieve this, plan for at least a 7.5 to 8-hour ‘sleep opportunity’ in bed, as the time spent in bed is not entirely spent sleeping.
Reduce or eliminate caffeine intake, especially after midday, as caffeine has a half-life of 6-7 hours and a quarter-life of 12 hours. This means a significant amount can still be in your system at midnight, potentially disrupting deep sleep quality by up to 20%.
If you enjoy coffee culture but want to avoid caffeine’s disruptive effects on sleep, opt for decaffeinated coffee. Be mindful that some decaf brands can still contain up to 20% of the caffeine of a regular cup.
Engage in physical activity to enhance sleep quality and quantity, but avoid intense workouts too close to bedtime (e.g., after 5 PM for squash). Exercising late can keep your metabolic rate and core body temperature too high, preventing sleep.
If you must work out late in the evening, take a hot bath or shower right before bed. This brings blood to the skin’s surface, acting as a thermal radiator to rapidly lower your core body temperature, making it easier to fall asleep.
Set a non-negotiable ‘shut-off time’ in the evening after which you avoid computers and work. This practice helps prepare your mind and body for sleep, improving next-day performance.
Challenge the societal notion that sufficient sleep is a sign of laziness. Embrace and openly discuss your need for adequate sleep, as it is a critical, democratic, and efficacious form of health insurance.
Upon arrival in a new time zone and for subsequent mornings, get 20-30 minutes of natural daylight exposure. Avoid wearing sunglasses during this time, as bright light is key to resetting your body clock.
In the afternoon of the new time zone, wear shades to block light. This helps signal to your body that it’s nighttime, aiding in the reset of your circadian rhythm.
To combat jet lag, start eating meals at the regular times in the new time zone, even if your body doesn’t feel hungry. Food is a powerful trigger for resetting your circadian rhythm.
When flying long-haul, try to sleep early or in the middle of the flight. Avoid sleeping too late into the flight; if you haven’t slept and it’s late, it’s better to forego sleep and push through the day to build up sleepiness for an early bedtime in the new time zone.
To prepare for sleep in the new time zone, wake up on the plane at least 10-12 hours before your desired bedtime in the destination. This helps build sufficient sleepiness for falling asleep and staying asleep locally.
When flying east (e.g., London to California, morning flight), use blue light blockers and eye shades to avoid light exposure during what would be nighttime in the destination. Then, remove them and expose yourself to blue light (e.g., from a screen) during what would be morning in the destination to trick your body into the new time zone.