Sleep

What is sleep. Why we sleep. When to sleep. How to improve sleep.

April 3, 2024 • 2 min read

Introduction

First blog I wrote. I deemed it, out of everything going on in life, the top priority considering it accounts for 1/3 of your time, and it affects the remaining 2/3 greatly. Also perhaps one of the easier ones to actionably change (opposed to diet, exercise) and stick with.

Breaking it up into a few sections:

Environment (part 1)
Practices (part 2)
Mentality (part 3)
Biological (part 4)
Extra (part 5)

Part 1: Sleep Environment

A. Lighting

Sunrise and Sunset

Artificial Lighting (Screens, Blue LEDs) before bed

Add a warning/TODO note to anything that’s actionable, or that the reader can change.

Maybe also add a summary at the bottom that compiles all the TODOs/checkboxes.

Total Darkness

I recommend a comfortable sleeping mask to block out all light, if blackout curtains are not as convenient for you.

B. Temperature

Room

Body

include bathing, showering, maybe a little bit of exercise?

Seasons and Weather

C. Sound

Ambient noise

Kill all plugs, electronics with their whirring, turn power stick off, all AC, fans. I hate noise, so ear plugs.

Frequencies

How they affect the ear, and subsequently the brain: delta waves, brown noise, low frequency vs high frequency, pattern vs sudden.

D. Air Quality

Dust, Humidity, Circulation, Scents

Breathing techniques in part 3

E. Bedding and Mattress

Blanket weight, type, mattress cover, hardness, softness, material for seasons.

Pillow.

F. Sleep Position

Pros and cons of back, where your legs are, stomach, right side vs left side, shoulder position, neck very important.

Part 2: Bedtime Routines

Pre-Bedtime Routines

Supplements

Can also include epsom salt baths.

Screen exposure and blue light

Exercises, Stretching, Winding down

Water Intake

Food Intake

Wake Time

Routines, Supplements, Exercises

Deep rest, day dreaming

Part 3: Mastering your psyche

Mental Reduction

Work and Stress intake

Meditation, stretching, reading, low light, no work.

Death and Dreams

Lucid Dreaming Techniques (optional)

More detail in a lucid-dreaming-specific blog.

Part 4: Cellular level action

A. Body Systems

Glymphatic System

Digestive System

Nervous System

Cardiovascular System

How to reduce dark eye circles.

Part 5: More Interesting Sleep Concepts

Alternative Sleep Cycles

Biphasic, jetlag, polyphasic, night shift, Leonardo da Vinci, PTSD, unusual sleep patterns.