3. Pillars of Performance: Sleep

In the search for being at our best many look towards supplements to elevate their level of performance and maximize their potential. I hear all the time "What supplements should I be taking?" The greatest supplement in the world is free. This supplement is simple, but not easy. The fact is, sleep truly isn't even a supplement, it is the foundation that all other scaffolding from our life is built upon.

Stopping the celebration of "You can sleep when you are dead." because by not getting optimal sleep we decrease our performance, increase our likelihood for injury, and even long term increase our all-cause mortality rate.

I am fascinated by something we dedicate a third of our life towards. We are fortunate enough to have Matt Walker and Andrew Huberman taking deep dives to uncover the truths about sleep. Courtesy to their willingness to share, below are actionable steps to maximize our duration and quality. The key is using our habits and behaviors to make time for sleep compared to only trying to find time.

1. Create Environment (Dark, Cool, Comfortable, Quiet & Bed Reserved for Sleep)

2. View Sunlight Outside for 10-60 min Within 30-60 min of Waking and Prior to Sunset

3. Wake Time Be Your Consistent Anchor

4. Progressively Reduce Bright Lights, Especially Overhead Between 10pm - 4am

5. Cool Temperature (Room Temperature Between 65-67 degrees)

The five listed above is only a starting point to impacting one of the most valuable and foundational aspects to our life. I look forward to diving deeper into this fascinating topic in the future. As well as sharing further insights from my journey of optimizing my own sleep. Including what was listed above below are other current practices of my own that have really benefitted my quality/quantity of sleep subjectively.

1. Eye Mask

2. Nasal Breathing

3. Magnesium Bisglycinate 200mg, 200mg L-Theanine & Avoiding Melatonin

4. Stretching & Soft Tissue Work Before Bed

5. Making My Bed Every Morning

Disclaimer: This information is educational and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.

Resources: 

Andrew Huberman Podcast With Matt Walker

hubermanlab.com (https://hubermanlab.com/toolkit-for-sleep/)

Why We Sleep: Unlocking the Power of Sleep and Dreams (LINK)