5 Steps To Optimizing Your Sleep

by / ⠀Health & Fitness / December 23, 2014

Recently I interviewed a sleep expert on the best ways to optimize sleep and was blown away by how much I didn’t know about this topic. As entrepreneurs we tend to take the “I’ll sleep when I’m dead” approach more often than not. Before my interview with this expert I knew better than to think that way about sleep, but I had no idea how powerful effective sleeping was. Nor did I know that there even was a more effective versus a less effective strategy to sleeping.

It turns out sleep plays a role in everything from our ability to think effectively, to being happy, to maintaining a healthy body weight and so much more. Instead of going on about why sleep is so important I will hope you take my word for it, because I am going to instead use this article to teach you the 5 steps to optimizing your sleep.

1) Workout Early.

A study conducted on people who exercised in the morning versus people who worked out later in the day showed that those who worked out early slept significantly better. By better I mean they spent 75% more time in deep sleep compared to the other subjects in the study. That deep sleep is amazing for recovery after a long day.

How early? 7am is optimal, but try to get it in before 6pm at the very latest.

2) Optimize Your Environment.

Make your bedroom a place that promotes sleep. Keep all electronics out of your bedroom, darken the room with black out curtains and make this room a place for only two activities. Sleep and sex.

3) Sleep Sweet Spot.

Between 10pm-2am you can get the most rejuvenating sleep possible through the optimal hormone secretion and recovery that occurs during those hours. If you can add a few hours stacked on top of those it’s a bonus. I can’t tell you how much sleep you need, but I can tell you when the best time to sleep is.

4) Cool It.

Keep your house at about 68 degrees when you’re sleeping. If you are super hot then opt for cold showers in the evening as well. These strategies help promote thermoregulation. Thermoregulation is imperative for deep restorative sleep.

5) Caffeine Curfew.

If you’re going to consume caffeine then set a hard time everyday that you cut yourself off from consuming anymore. I would suggest only consuming it in the morning, but if you must consume it later then cut it out by 2pm.

Remember caffeine is a stimulant, so it is designed to make your body produce hormones that promote activity, not sleep.

There are a ton more tips out there for optimizing sleep, but I am a big proponent of mastery instead of overload. Apply these 5 tips and if you want more don’t hesitate to comment below!

Brandon Epstein is a health and performance coach, as well as the host of the top ranked health podcast ‘The Entrepreneur Fitness Podcast’. His mission is to help entrepreneurs live a life of flow. That entails mastery over one’s physical, mental and emotional fitness.  

Image Credit: Shutterstock.com

About The Author

Matt Wilson is Co-Founder of Under30Experiences, a travel company for young people ages 21-35. He is the original Co-founder of Under30CEO (Acquired 2016). Matt is the Host of the Live Different Podcast and has 50+ Five Star iTunes Ratings on Health, Fitness, Business and Travel. He brings a unique, uncensored approach to his interviews and writing. His work is published on Under30CEO.com, Forbes, Inc. Magazine, Huffington Post, Reuters, and many others. Matt hosts yoga and fitness retreats in his free time and buys all his food from an organic farm in the jungle of Costa Rica where he lives. He is a shareholder of the Green Bay Packers.

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