Top of the Monday morning bruv.
Not sure if I had told you, I had switched my workout sessions to the morning and it was such a smart move.
One, exercising early in the day wake you out of the sleepy state.
Two, you kind of burn more fat throughout the day because of the heightened metabolic state.
Three, you then have an entire 10 plus hours to dominate your tasks one by one, without unnecessary interruptions in the middle of the day.
Productivity = skyrocketed 🙂
Anyway, let’s talk about sleep. Conventional wisdom taught us that sleeping 8 hours a day is optimal for most people. And that’s what most people believe as well.
But Mark Twain says, “Whenever you find yourself on the side of the majority, it is time to pause and reflect.”
So as an elite group of warriors, it’s much wiser for us to reconsider that notion of 8 hours.
How much you need to sleep to function optimally really depends on your personal conditions, circumstances and surrounding environments.
If you’re trained to thrive like Navy Seals, 4 hours are considered as a luxury in hostile battlefields.
If you’ve recovering from a surgery or severe fever, then you are better off taking frequent rests until you allow enough time for your body to recover.
But for most of us, it’s best to set aside 7 days to experiment about your current level of sleep habits.
Meaning, you have to allow yourself to go to bed whenever it feels natural and then wake up whenever feels natural.
Do this for 7 days and record the number of hours of sleep, the timing of sleep, the food you took, and notice how you feel every morning.
If you sleep for 10-12 hours in the first few days, that’s fine because you’re basically sleep-deprived for too long and your body is catching up with sleep.
But on day 5-7, you should be fully recovered and that’s when you obtain a better reference of how much you need normally.
So that’s number one.
What else you should do to start building better sleeping habits? Well, here’s other 6.
#2 Bedroom is for 2 things only – Sleep and Sex
You need to start associating your bedroom with sleep so you build a psychological separation between your bedroom and activity rooms.
Don’t work in your bedroom.
Don’t eat in your bedroom.
Don’t play in your bedroom.
Leave all your stimulations, anxieties,, worries, strategy thinking time, planning and chores outside the bedroom.
Sleep or fvck, there’s no third option.
#3 No exercises at least 3 hours before bed
Every time you work out – running, lifting weights, swimming, cycling etc. – you pump your heart faster and raise your metabolic rate. That’s why you all “turned on” and feel pretty motivated and energized after exercises.
Thus, you need a few hours to cool down, calm down and rewind yourself before your body is reverted back to the relaxed state for a deep sound night of sleep.
#4 No electronics an hour before sleep
Computers, electronics games, TVs, and mobile phones not only emit lights that keep you awake, but they are always stimulating your emotions so you’re in a heightened, breath-taking state so you are compelled to engage in the virtual reality nonstop.
To sleep well, you must discipline yourself to do nothing rigorous an hour before sleep. Reading non-fictional books, journaling and reflecting your day are much better activities to slowly bring an end to the day.
#5 Softer lights
In your bedroom, you should use the traditional yellow/golden color kinds of traditional incandescent light bulbs. They are generally softer than LED and certainly white florescent bulbs.
When you sleep, make sure your room is dark enough because most of us are biologically light sensitive i.e. we wake up naturally with the morning sun.
#6 Cool Temperature
It’s generally better to sleep in a cool room than a warm room.
Our body’s core temperature drops when we sleep. If we combine a cool room temperature – around 21-22 degree celsius (70-72 degree Fahrenheit) – and a moderately heavy blacket, we will feel warm, cozy and secure without feeling stuffy and sweaty to sleep.
#7 Use essential oils with lavender or other scent
You know why having a massage is so mentally soothing?
One reason is because the massage therapist generally applies good-smelling massage oil like Lavender to calm you down.
Research has shown that essential oils are lower blood pressure and slow your heart rate. So if you put an essential oil diffuser in your room and diffuse a few drops every night before you sleep, you’ll have a more peaceful night of rejuvenation.
Remember, adequate sleep is an indispensable part of an insanely productive life. Productivity and strategic rejuvenation comes hand in hand.
You sleep so you can dominate more.
However, be careful of allowing yourself to use “sleep” as an excuse for poor performance. You can slowly train yourself to sleep LESS than you think you need right now. Maybe we’ll talk about more later on.
Choose 1-2 of these strategies. Have a short 45 mins pre-sleep ritual. And start sleeping better than a baby.
Asia’s Honest Productivity Coach For Men
Founder of Prolific Man Academy