Engage in regular therapy with a quality, licensed therapist, as it is considered one of the best things for mental health, potentially as beneficial as physical exercise. BetterHelp can assist in finding a suitable therapist.
Consume 16-32 ounces of water with an Element electrolyte packet upon waking, and again during exercise, especially if sweating heavily or consuming less salt in food. This ensures proper hydration and nerve cell function without added sugar.
Engage in short daily meditations or Non-Sleep Deep Rest (NSDR) protocols like Yoga Nidra to improve mood, reduce anxiety, enhance focus, and boost memory. NSDR can increase dopamine levels by up to 60%, preparing the brain for mental and physical work.
If you struggle with insomnia, avoid napping during the day. Naps release sleep pressure (adenosine) that needs to build up to help you fall and stay asleep at night, making nighttime sleep even more challenging.
Consider delaying caffeine intake by 90-120 minutes after waking to avoid masking natural adenosine clearance and allowing for a subjective assessment of sleep quality. This may also reduce the likelihood of an afternoon caffeine crash.
Aim to not exceed three to four cups of coffee per day, as higher doses can negate the health benefits primarily derived from coffee’s antioxidants. Be mindful of your individual caffeine sensitivity, which is genetically determined.
Stop consuming caffeine 10-12 hours before your intended bedtime if you are of average sensitivity, 12-14 hours if very sensitive, or 8 hours if less sensitive. Caffeine can reduce deep sleep by up to 20%, even if you feel you fall and stay asleep easily.
For a quick reboot of alertness, concentration, and motivation without post-nap grogginess (sleep inertia), aim for a 20-minute nap. This duration provides benefits from non-REM sleep without entering deeper sleep stages.
If you choose to nap, do so between 1 p.m. and 4 p.m., aligning with the natural postprandial dip in alertness, but generally not after 3 p.m. Napping too late can reduce nighttime sleep appetite and make sleep more fragmented.
To increase the likelihood of falling asleep during a nap, mimic nighttime conditions by blocking out light (curtains, eye mask) and noise (earplugs, sound machine). Lying down under a blanket also helps regulate body temperature and cues the body for sleep.
To combine the benefits of a nap with immediate alertness upon waking, drink an espresso shot just before a 20-minute nap. The caffeine will begin to take effect as you wake, helping to clear sleep inertia.
For a ’nap plus plus’ experience, combine a caffeine nap with splashing cold water on your face and hands immediately upon waking, followed by 5-10 minutes of bright daylight exposure. This can further boost alertness and cognitive performance.
After waking from nightly sleep, get outside for daylight exposure and physical activity like walking. This can stimulate alertness and help override any residual sleepiness.
As an adult, avoid polyphasic sleep schedules (e.g., Uberman, Everyman) as scientific evidence suggests they lead to significantly decreased total sleep, poor sleep quality, reduced REM sleep, and impairments in cognition, mood, and metabolic health.
When trying a new sleep or alertness protocol, use an ‘on-off-on’ experiment: implement the protocol, observe improvements, then revert to your original routine. If benefits disappear upon reversion, it provides stronger evidence for the protocol’s effectiveness.