===== sleep ===== It's funny to get older and finally learn lessons that have been drilled into me since I was old enough to listen; but that's life. Sleep is very, very important. It determines baseline more than any other factor. Good sleep creates the possibility for a good day. Poor sleep almost guarantees a bad or at least difficult day. Bryan Johnson, the nighttime erections guy, [[https://blueprint.bryanjohnson.com/blogs/news/how-i-fixed-my-terrible-sleep|says]]:
Make sleep your #1 priority. Nothing influences your conscious existence more.
I don't agree with him on everything, but on this, he's right. ---- So, how do I get good sleep? ==== temperature ==== Cold, but not too cold. You'll hear people say 69 is the optimal sleeping temperature. It's a reasonable statement, but it's incomplete. Insulation and convection need to be considered as well. What are you wearing? What's your bedding like? Is air circulating (fan)? These factors affect your body's ability to regulate temperature. If your room is 69 degrees and you're sleeping naked under a fan, you are losing much more heat than if you are wearing fleece pajamas under a heavy duvet. ==== light ==== If you have light when going to sleep, it lengthens sleep latency and worsens quality. I am not a fan of blackout curtains aesthetically. They also have the significant downside of removing the sunlight stimulus for waking up. However, I do use them. I also use a sleeping mask. When I travel, a sleeping mask is as important to me as my toothbrush. ==== food ==== Fasting increases alertness. Adequate calories is necessary for good sleep. ==== comfort ==== Mattress, choice of bedding, and especially a weighted comforter make a difference. ==== drugs ==== Alcohol universally degrades sleep quality. If you think it doesn't apply to you, you are wrong. Get a sleep tracker and compare. Melatonin works for me when I need to force it, though I know it does not work for everyone. Microdosing is key, 1mg or less is sufficient. https://news.mit.edu/2005/melatonin ---- ===== The Most Important Factor ===== All of the above are important. But by far, the most important factor is **Being Tired** Shocking, right? If you are tired, you go to sleep more quickly and sleep more deeply. Do you know what the best way to get tired is? Exercise. It's fucking exercise.