Tips for improving Sleep
One of the first questions a therapist1 asks patients is their quality of sleep, which has a huge effect in your life.
In my competitive high-school, spending all-nighters studying or binge-watching Netflix shows was glorified. For instance, an upper-classmen who got into Harvard told me he got only four hours of sleep per night. But that's why I'm likely couple inches shorter than had I gotten enough sleep (and eaten healthily).
I have realized that, except for a few critical crises, getting enough sleep regularly is the most important thing I can do to achieve a healthy, happy, and successful life. By getting enough sleep and mental clarity, I can see that I can always cut down on unessential activities, and that the tradeoffs from lack of sleep are rarely worth it. Like deliberate practice, what matters is quality -- not quantity -- of work. Sleep will define the quality of your day tomorrow (and forever).
There's good advice on getting better sleep. Some key points for me are:
As I have greater energy in the morning, I regularly sleep from 10 PM - 6 AM.
I get into "sleep prep mode" one hour before bed (at 9 pm), which involves
Since blue light from screens will make my mind race for another hour in bed, I turn off all electronics (emails, news, videos) and notifications (use phone airplane mode if needed). (As I'm not a US President yet, I don't expect any urgent alerts at night to protect the country from a nuclear attack.)
I also avoid thinking or talking about stressful or emotional topics then (I don't want to hear about my friend's betrayal a minute before I fall asleep).
I drink minimal fluids (to minimize potty breaks at night).
I meditate for five minutes in bed to calm the mind from rapid thoughts.
Unlike the dog in the photo above, sleep in a straight tall posture.
Despite the Asian dinner feast tradition, don't eat huge meals in the evening (finish eating by 7 pm). Wait at least 30 min after eating before taking nap to prevent digestive problems.
Work hard and exercise earlier in the day so that I get tired at nighttime.
Take power naps to defeat the mid-afternoon slump. With my eye mask and ear plugs on in a private place, I set a timer for 25 minutes to nap after lunch. Avoid taking naps longer than 40 min or else you'll feel groggy from awakening from a heavier sleep cycle.
Drink water after awakening in the morning for greater energy.
From Jordan Peterson’s 12 Rules for Life