5 Big Ideas, 3 Reflection Questions, 1 Practice
Would you guys consider editing the sleep factor?
(i) Protect your sleep opportunity (8–9 hours).
Set two alarms: one for wake-up time and one for your wind‑down start, roughly 1 hour before bedtime and about 10 hours before wake‑up.
Aim to be in bed early enough to allow 8–9 hours of actual sleep time.
(ii) Wind‑down routine and stimulants.
Stop eating 2–3 hours before bedtime so digestion doesn’t interfere with sleep.
In the last hour before bed, avoid stimulating inputs (phones, TV, intense work, caffeine) and focus on winding down.
After waking, avoid the same stimulating things for the first 20 minutes to reduce morning grogginess.
Extra points: do 12 slow diaphragmatic breaths as part of your evening or morning routine.
(iii) Light exposure and darkness.
Sleep in complete darkness
Get morning sunlight soon after waking, ideally with a silent 10‑minute walk outdoors to help set your circadian rhythm.
(iv) Protect the sleep environment.
Keep the bedroom cool, quiet, and as tech‑free as possible.
Use the bed mainly for sleep (and intimacy), not for TV, scrolling on your phone, or hard conversations.
I love every word of this Kevin. I’m not sure I’d change anything.
Would you guys consider editing the sleep factor?
(i) Protect your sleep opportunity (8–9 hours).
Set two alarms: one for wake-up time and one for your wind‑down start, roughly 1 hour before bedtime and about 10 hours before wake‑up.
Aim to be in bed early enough to allow 8–9 hours of actual sleep time.
(ii) Wind‑down routine and stimulants.
Stop eating 2–3 hours before bedtime so digestion doesn’t interfere with sleep.
In the last hour before bed, avoid stimulating inputs (phones, TV, intense work, caffeine) and focus on winding down.
After waking, avoid the same stimulating things for the first 20 minutes to reduce morning grogginess.
Extra points: do 12 slow diaphragmatic breaths as part of your evening or morning routine.
(iii) Light exposure and darkness.
Sleep in complete darkness
Get morning sunlight soon after waking, ideally with a silent 10‑minute walk outdoors to help set your circadian rhythm.
(iv) Protect the sleep environment.
Keep the bedroom cool, quiet, and as tech‑free as possible.
Use the bed mainly for sleep (and intimacy), not for TV, scrolling on your phone, or hard conversations.
I love every word of this Kevin. I’m not sure I’d change anything.