How to Hack Your Sleep: Quality vs Quantity?
One of the most influencing factors affecting your performance in the office, in your sport, in life, or in between the covers is most certainly the quality of your sleep. Many studies have drawn the conclusion that the quality of your sleep is actually a more important factor than the length of your sleep.
You can tell when your body has had a “good” night’s sleep. You’re more alert, energetic, playful and creative. So how do we ensure quality? The simplest cheapest method that’s proven and that I use most nights is soft tissue massage. Before going to bed lay on a firm ball like a tennis ball, lacrosse ball or massage ball, role out any tight spots in your hip flexors, glutes, lower back or anyhwere that’s tight. My personal favourite is the psoas muscle which connects the spine down through the to the femur. Releasing tension here after a long day in the office is amazing. Check this link out for a tutorial https://www.youtube.com/watch?v=kmuRslhTuq8
Dave Asprey from Bulletproof Executive lists a nunber of sleep hacks that are proven. Try one or try them all, it will change your life:
<“1.First, sleep in a pitch-black room. Make it as dark as you can possibly make it. Block all the light sources you can, whether it’s a curtain or just pinning up fabric as needed. Seriously, if you live in a city, you need blackout curtains that don’t allow in all the light pollution. Cover LEDs with black electrical tape.
2.Start winding down at least two hours before bed. This means less bright lighting at night, as well eliminating, or at least dimming, computer screens and TVs.
3.Third, though it may seem obvious, caffeine is not a sleep aid – stop drinking it by 2:00 p.m. each day, or at least 8 hours prior to bedtime (earlier if you’re sensitive to it).
4.Go to bed by 11:00 p.m. when possible because your body creates a cortisol surge after 11 p.m. to keep you awake.
5.Don’t exercise within 2 hours of bedtime, unless it’s relaxing yoga or something similar.”
For more info on sleep hacking go to https://www.bulletproofexec.com/?s=sleep