#743 Optimizing Z’s: 12 Tips

Your #1? (Tonight the Night?)

In our last several +1s, we’ve been having fun Optimizing our Z’s. Let’s continue.

We wrapped up our last +1 with a quick inventory of our current sleep and simple question: What’s one thing you ALREADY know you could be doing to Optimize your sleep?

To which we followed that up with another simple question: Is tonight the night to move from Theory to Practice?

Today I’d like to chat about some of the top scientific tips on how to Optimize your sleep.

Matthew shares 12 of them, in fact. You can check out all 12 tips from the National Institute for Health here.

For now, how about the #1 tip?

Drumroll, please…

Science says that the #1 tip is to: “Stick to a sleep schedule. Go to bed and wake up at the same time each day. … Set an alarm for bedtime. Often we set an alarm for when it’s time to wake up but fail to do so for when it’s time to go to sleep. If there is only one piece of advice you remember and take from these 12 tips, this should be it.

Enter: PM Bookend consistency featuring Shutdown Complete and Digital Sunset and Work-Down alarms for the win! 🤓

btw, other highlights include:

2. Exercise is great, but not too late in the day. Try to exercise at least 30 minutes on most days but no later than two or three hours before your bedtime.

And: “3) Avoid caffeine and nicotine.

Plus: “4) avoid alcoholic drinks before bed.

Today’s +1.

One more time: What’s one thing you ALREADY know you could be doing to Optimize your sleep?

Tonight the night to move from Theory to Practice?

+1z +1z +1z!!!

😴

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