Growth Zone #7 - Sleep Like a Pro: The Secrets to Quality Rest

✨ Worth the Time

Evidence-Based Sleep Routine

After months of research, Ali Abdaal dropped an awesome video where he shares the key elements to improve sleep quality. Here's a quick rundown of his top tips, so you can catch those precious Zzz's:

Get Your Hours In: Aim for 7–9 hours of sleep, but find your personal sweet spot by experimenting with different durations. Don't stress about exact hours, as anxiety can make sleep more elusive.
Build a Sleep Rhythm: Stick to a consistent sleep schedule, even on weekends. This helps regulate your adenosine levels, making it easier to fall asleep and wake up.
Start with Sunlight: Catch some morning sun to set your circadian rhythm and feel awake during the day, and sleepy at night. Aim for at least 10 minutes of outdoor light exposure.
Morning Exercise: If possible, work out in the morning to boost energy and promote better sleep at night. Even a simple walk can do wonders.
Caffeine Control: Limit coffee intake to the first hour of the day, and avoid drinking coffee 8 to 10 hours before sleep. This allows adenosine to work its magic and promote sleepiness at night.
Catch the Evening Sun: Spend 10–30 minutes in evening sunlight about an hour before sunset. This signals your circadian clock that sleep is coming and helps establish a healthy rhythm for waking up and going to sleep.
Set Dark Mode: Avoid artificial lights after 8 p.m. and bright lights between 10 p.m. and 4 a.m. to prevent disrupting sleep. Use dim settings on devices, and opt for low, warm lights instead of overhead ones.
Expect the Spike: An hour before bedtime, you may feel a spike in wakefulness. Stick to your routine, and it will pass naturally.
Keep your Cool: Maintain a cool sleeping environment, as our bodies need a drop in temperature to fall asleep effectively. Use air conditioning, fans, or open windows, and consider a hot bath or shower to lower your internal body temperature.

🤓 To dive into the science behind each tip and for more valuable insights, don't miss out on Ali's video.

💡 Our takeaway

Rise and Shine

Imagine this all-too-familiar scene: the alarm blares, you slam the snooze button, only to repeat the process a few minutes later. This daily dance does nothing to make waking up any more pleasant.

‍Waking up properly is the key to good sleep habits afterward.

‍But what if there's a natural way to wake up that works with your body, rather than against it? In fact, there is!

Our bodies crave natural light, even in our modern, tech-driven world. Light and darkness play a significant role in our sleep-wake cycles, and by harnessing the power of light, you can ease into your day putting down that snooze button.

By ensuring there's enough light to help you rise, you'll find yourself adjusting your sleep schedule and feeling more refreshed. So, how can you do it?

Open the blackout curtains: Let the morning sun work its magic on your sleepy brain. Let those curtains open and let the sunlight in as it rises.
Get a sunrise alarm clock: If you're not an early bird or live in an area where the sun doesn't rise early enough, a sunrise alarm clock is a great buy. These gadgets mimic the gradual increase in natural light, gently easing you awake and helping your body adjust to the new day.

🚀 Quick win

4 Extra Sleep Boosters

Ali Abdaal's got some great sleep tips, but there's always more to discover! Let's check out a few additional ideas to help you snooze even better, building on what Ali has already shared.

Ready for some extra sleep hacks? Let's go!

Limit naps: Power naps can be great, but don't overdo it! Keep naps short (20–30 minutes) and don't hit the hay too late in the day, or you might mess with your nighttime sleep.
Watch what you eat (and drink): Chowing down on a big meal or sipping on some alcohol before bedtime? Not the best idea. Try finishing your meal 2–3 hours before bed and cut back on evening drinks to keep your sleep smooth and uninterrupted.
Sleep tracking technology: Wearables and apps can help you keep tabs on your sleep patterns. Having the stats on your phone each morning encourages you to make better choices and work on your sleep hygiene.
⌚ I really like the combo of my Apple Watch and the AutoSleep app – it's my go-to for tracking sleep.
Use of melatonin: Melatonin is a hormone that helps regulate sleep-wake cycles. Melatonin supplements are often used as a natural sleep aid, especially for people who have trouble falling asleep or staying asleep. However, it is important to talk to your doctor before taking melatonin supplements, especially if you are taking other medications or have any health conditions.