7 Tips for Better Sleep
A lot of people want to know how they can sleep better. Sleeping better has radically transformed my life.
I’ve experimented with a bunch of different methods, and so I shot a quick video with 7 tips for better sleep.
Then I thought of 3 more tips, so I'll share those here too.
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7 Tips for Better Sleep
1. Exhaust Yourself
I need to use all my energy before I get a good night’s sleep, which means exercising enough, working hard enough, just fully exhausting myself.
I didn’t always do this. I used to work out 3 hours a week, and I thought that was plenty. Now I work out 11 hours a week, mostly doing my favorite form of exercise, Pafei. I’ve never felt better.
A big part of learning that I needed to exhaust myself was taking the Human Design “test,” which showed me that I’m a generator. Generators make up 70% of the population, so if you’re a generator too, really exhausting yourself is important for better sleep.
2. Calm Your Mind
There are tons of ways to calm your mind before bed, but what works for me is making sure I avoid getting upset, or if I do get upset, I do something to calm myself down.
One thing that helps calm me every single night is reading a few pages, usually of spiritual text, on my Kindle. Not an iPad, not my iPhone, no other apps or notifications - just a good read.
3. Calm Your Body
Every night I use a foam roller for about 15 minutes. Something about that just really relaxes the body. I also use Magnesium and Melatonin every night, which really helps calm the body.
Calm mind, calm body.
4. Get Your Nutrients Checked
I’ve gotten a full internal check (urine test, saliva, the whole package) to let me know where I stand with things like Cortisol and Testosterone, and a bunch of other stuff I don’t fully understand.
But I had someone who does get it, take a look at my results, and recommend the best supplements for me. I take about 30 supplements a day, and one of the results is that I sleep way better.
I even take an amino acid customized for me. That’s the extent I go to truly optimize my life.
5. “I Love Myself Unconditionally”
If I find myself having trouble falling asleep, I use this mantra. I’ll just lie in bed and repeat “I Love Myself Unconditionally” over and over again.
You have no idea how a simple mantra can change your life - feel free to use this one. Say it, believe it - any time of the day.
6. The Sleep Before Midnight is What Counts
I got this tip from my aunt, who told me it’s the sleep you get before midnight that counts. I’ve seen this concept other places too, that the sleep you get between 10 pm to 2 am is the sleep that really helps.
So it’s not all about how much you sleep but when you sleep too. If you can get to sleep and rise with the sun, or close to it, I definitely recommend that.
We also always turn the lights low as we get ready for sleep, and I try to get as much light, preferably sunlight, as I can in the morning.
7. Don’t Obsess
Even with all the tips for better sleep in the world, we’re all going to struggle sometimes.
That’s okay. It happens. It doesn’t mean the next day is automatically gonna be a shitty one.
An occasional night of trouble sleeping isn’t worth stressing over, that’s just going to lead to more problems. So instead of obsessing over not getting enough sleep, obsess over optimizing your mind and body, and better sleep will come.
8. Sleep Masks
I’m also a fan of using sleep masks, like the ones from Manta, to help really keep all the light out and sleep better.
9. Breathe Right Nasal Strips
Sometimes I’ll also throw on a breathe right nasal strips to help me sleep better and breathe better through the night.
I live in the city, which means you can't always escape the noise. When things are loud I use earplugs, which I also get from Manta.
So yeah, those are my 10 tips for better sleep. It’s a full mind and body process, and it might take some time. Remember, all you can do is your best. Don’t obsess over not being able to sleep, or anything you can’t control. Do obsess over what you can change.
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