Reclaim Your Rest: A Personalized Sleep Optimization Program
A personalized program to improve your sleep schedule and overall well-being, emphasizing consistency, mindful technology use, and a conducive sleep environment. Based on principles of establishing daily rhythms and respecting individual needs.
Program Modules
Establish Your Daily Rhythm
Focus on creating a balanced and fulfilling day to promote better sleep. Find activities that provide both physical and mental engagement.
Daytime Engagement Routine
DailyEngage in a variety of activities that challenge your body and mind throughout the day.
Mindful Technology Usage Before Bed
Practice responsible technology use before bed, focusing on minimizing blue light exposure and avoiding triggering content. Prioritize relaxation and mental calmness.
Enable Night Shift/Blue Light Filter
DailyReduce blue light exposure by enabling night shift or blue light filter on your devices at least one hour before bed.
“make sure that the brightness is low and that you've also turned on you're the night shift like the blue light filter so that your screen is red”
Consume Relaxing Content
DailyChoose calming and enjoyable content, such as reading a book or listening to relaxing music, to wind down before bed.
“if you are on your phone or laptop before bed you're not going to look at anything that will psychologically trigger you”
Set a Digital Sunset
DailyTurn off all non-essential devices 30 minutes before bedtime to allow your mind to relax.
Optimize Your Sleep Sanctuary
Create a comfortable and conducive sleep environment, focusing on temperature, darkness, and minimizing distractions. Prioritize creating a space that promotes relaxation and sleep.
Maintain Cool Room Temperature (16-18°C)
DailyMaintain a cool room temperature (ideally 16-18°C) for optimal sleep. Use a thermostat or fan to regulate the temperature.
“roughly about 16 to 18 degrees Celsius for most people to sleep better”
Ensure Complete Darkness
DailyBlock out all sources of light in your bedroom, including streetlights and electronic devices.
Explore Bed Temperature Regulators (Optional)
WeeklyConsider investing in a high-level thermal regulating device if feasible, but prioritize other environmental factors first.
“what you need to do what you're gonna hate me for because it's really expensive you need to save up over an entire year or so or however long it's going to take you to save up a few thousand pounds to get a very high level thermal regulating like this electronic device that will perfectly heat or cool your bed to the perfect temperature”
Establish a Consistent Sleep Rhythm
Prioritize maintaining a consistent sleep schedule, even on weekends, to regulate your body's natural circadian rhythm. Consistency is key to improving sleep quality.
Set a Realistic Bedtime
DailyChoose a bedtime that is sustainable for you in the long term, considering your lifestyle and personal preferences.
“what is a reasonable time that you could get into bed every single day for the rest of your life”
Set a Realistic Wake-Up Time
DailyChoose a wake-up time that allows you to feel rested and energized throughout the day. Avoid constantly changing your wake-up time, even on weekends.
“what is the time for you to wake up reasonably for the rest of your life”
Harness the Power of Sunlight
Expose yourself to sunlight as soon as possible after waking up and around sunset to regulate your circadian rhythm and improve sleep quality. Even on cloudy days, daylight exposure is beneficial.
Morning Sunlight Exposure
DailyGo outside and expose yourself to sunlight (even on cloudy days) within the first hour of waking up. Aim for at least 10-15 minutes of exposure.
“as soon as you wake up go and get sunlight as fast as possible”
Sunset Viewing
DailyWatch the sunset to help regulate your circadian rhythm and prepare your body for sleep.
“be outside and do the exact same thing around Sunset”
What You'll Accomplish
- Understand the importance of daily rhythms and balance for sleep quality.
- Learn how to practice mindful technology usage before bed to minimize sleep disruption.
- Create a sleep environment conducive to relaxation and optimal sleep.
- Establish and maintain a consistent sleep schedule to regulate your circadian rhythm.
- Leverage sunlight exposure to regulate your circadian rhythm and improve sleep quality.
Full program access + updates