Sleep

Beliefs

• Sleep is most foundational to my health and never get less then 7-8 hours of it.
• Control your waking up to control bed time.
• It's relatively easier to wake up when you're tired then going to bed when you're not.
• Use fatigue throughout the day to create pressure.
• High fat diet increases Orexin and high carb diet reduces it, so carbs would help sleep faster.
• Any kind of work that my brain knows I haven't done for today, will keep me awake

Habits

• Get out of bed as soon as you wakeup
• Expose yourself to light and exercise as soon as you wakeup
• Keep morning hours productive
• Eat early, 3 hours before bedtime.
• Limit fats to 20 in evening meals
• Remove access to device after 8, very strictly
• Give space, unstructured time for brain to process emotions and stress
• Have consistent bed times. Try to be on time and not 15m early or late.

Routine & Environment

• Sleep shall range between 7-9
• Start winding up around 8, 11 is hard limit for light to my eyes.
• Have night lights or lights around in night below on ground and not overhead. Better have it dim. Candle light and fireplaces are fine.
• Keep your lights low in the night.
• Sleep before 9.45
• No screen time after 8 PM

Rest

• Between Cognitive Tasks
  • I think 5 Min is good enough.
  • What can I do to rest most?
    • Stretching
    • Short Walk
    • Deep Breathing
    • 20-20-20 Eye rule
    • Drink Water
    • Meditation
• Naps
  • I am finding it difficult to wake up in 20-30 min feeling restful.

Reading List:

1. The Sleep Solution by W. Chris Winter
2. The Sleep Prescription by Aric Prather
3. The 5 AM Miracle by Jeff Sanders
4. Make Your Bed by William McRaven

• Matt Walker with Huberman

• Formula for perfect sleep

• The Science and Practice of perfecting your sleep

• Sleep toolkit

• Use sleep to enhance learning

• Biology of Sleep & your unique needs

• Protocols to improve sleep

• How to structure your sleep

• Using sleep to improve learning, creativity and memory

• Improve sleep to boost mood & Emotional regulation

• Science of dreams

• Rahul Jandial on dreams

• https://www.youtube.com/watch?v=gbQFSMayJxk

• https://www.youtube.com/watch?v=h2aWYjSA1Jc

• https://www.youtube.com/watch?v=Us8n8VBQn_c

• https://www.youtube.com/watch?v=K3eS4jr2pIo

• https://www.youtube.com/watch?v=ZvS1KDT4ObM

• Noise Pollution

• I want to have good feeling and better wake up states

• I want to sleep in a cool and soothing environment

• Wind up before at least an hour of sleep

• Focus on regular amount of sleep

• Avg 7-8 hours of sleep is required

Power Nap

• 20-30 Min for quick one
• 90-100 Min

Sleep & Wakefulness

• What determines our sleep and quality of wakeful state
  • Adenosine -> Chemical force
    • builds up while we are awake
    • creates sleep hunger
  • Circadian Force
    • Cortisol is released from adrenals in morning
    • It's better to have it early in the day
    • A cellular timer is set to release Melatonin from pineal gland after 12-14 hours
    • pineal Gland -> only organ to release Melatonin
    • Retinal Ganglion cells perceives particular type of light and signal is sent to suprachiasmatic nucleus -> It has connection to every cell of body.
    • This Neurons don't know what's sunlight but they respond best to sunlight that we get when sun is low in the sky.
    • Get Sunlight early in the morning 2-10 minutes, preferably sun rise, or get it from artificial light blue, yellow light.
    • Get outside sometime around sun set
    • Viewing sunlight through glass is half as effective.
    • Timing of taking food, timing of exercise or intake of drugs also helps. But Light is direct input and main way.
    • inter-geniculate leaflet -> governs non-photonic phenomena like exercise and food.
    • From 11 to 4 in the night, Light from eyes to the retina to the structure called Habenula(Disappointment Nucleus) -> looks like two little bat ears sitting right in the middle of thalamus. Suppresses the release of dopamine.
  • Wakeup earlier