Quote
“Sleep is not the end of today it’s the beginning of tomorrow.”
Conclusion
- an adult need 7-9 hours of sleep
- sleep between 10 - 12 pm
- wake up between 6-8 AM
- As soon as you woke up you should get the light exposure
- you should have a consistent sleep pattern.
- count the times in 90 minutes cycles
- sleep quality is more important than the number of hours you sleep
- might be better to have 2-4 PM nap ( I can’t cuz of shift work)
- avoid screen time before bed (min:30, good 1hr, ideal 2+ ).
- use greyscale on screens if you must use
How I adopt these information to my life
- for me I decide I need 7:30 hours of sleep
- for me I can sleep 11 - 12
- I can wake up 6:30 AM - 7:30
- as soon as I wakeup I will get the brush and go outside
avoid screen time before bed
Better evening alternatives:
- Reading physical books
- Gentle stretching or meditation
- Listening to music or podcasts
- Light household tasks
- Journaling
- Taking a warm bath
Evidence
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15min of more sleep can get you from a ‘B’ student to an ‘A’ student
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you can even make bets
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habits changes everything https://youtu.be/fybq6V74qRk?t=1262