Episode description
Sleep. We never get enough:
- Justin consistently wakes up between 2am-4am and can’t get back to sleep.
- Jon woke up at 4am. Often reports bad sleeps.
- Justin asked on Twitter and got tips:
- Josh Pigford, Baremetrics, says: “CBD oil. Previously I was a very "active" sleeper...talking, getting up, etc. It'd also take me upwards of 30 minutes to get to sleep and I'd regularly wake up in the middle of the night and not be able to get back to sleep. Haven't had any of those issues since using CBD oil.”
- Scott Bolinger:
- no caffeine after 10am
- no work after dinner
- non-fiction books only at bedtime
- dark lighting in house hours before bed
- same schedule every night
- don’t use alcohol to fall asleep (it’s a sedative, not a sleep inducer)
- weed blocks REM sleep
- I know you’re not drinking, but alcohol and marijuana affect REM sleep.
- Steven Kovar: "A-Z gratitude" routine. Name something you're grateful for that starts with the letter A. Move on to B. Etc. Never gotten past K.”
- Wailin Wong, Basecamp: “One small thing that's really helped me is getting a sleep mask (Alaska Bear brand). Temperature of room and limiting blue light exposure.”
- Resource: Matt Walker, Why We Sleep
- Regularity: go to bed at the same time, and wake up at the same time.
- Light: in the last hour before bed, switch off half the lights, no screens
- Keep it cool: your brain needs to drop its temperature by 2-3 degrees to sleep. The cold pads might work. Warm bath before sleep helps too.
- Siesta in the afternoon
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Show notes:
- Justin's sleep tweet
- Book: Why we sleep
- Justin's sleep blog post
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