My Superpower

Imagine for a second that you were an elite professional athlete. Playing a sport is your job. And, in order to be the best, you have a meticulous diet and training plan. Makes sense.

Back to reality. If you’re reading this, it’s unlikely that you’re a professional athlete. You’re almost assuredly a knowledge worker. This means you get paid to use your experience and intellect - your brain.

Knowing that, how do you optimize your performance? It might be a bit anti-climactic, but I want to share something that I think is attributable to a lot of my professional success. Sleep. And yes, I’m serious.

Anytime one of the most successful people in the world references another one of the most successful people in the world; there’s usually some signal in the message. And while I don’t consider myself a senior executive, I can relate to the premise of the quote. To be at my best mentally, I need to prioritize sleep.

If you’re like most people, you are aware of the benefits of sleep mostly as a result of experiencing the negative consequences of poor sleep.  Nevertheless, you’re likely underestimating the impact that optimized sleep can have on your health and well-being.  Better sleep can pay enormous dividends in your personal and professional life.

Over the past couple of years, I’ve significantly improved my sleep quality. Unfortunately, there are no shortcuts when it comes to getting better sleep.

I’m not going to provide you with an endless amount of evidence to support the importance of sleep, but rest assured, it exists. Instead, I wanted to provide a fairly comprehensive list of strategies you can implement to improve your sleep.

Again, an obvious disclaimer that nothing below should be considered medical advice.

To improve your sleep, you need to make a commitment.  You have to commit to taking action and actually making changes in your life.  Some of these changes will involve sacrifice.  And you’re unlikely to implement them all.  That’s okay, as this isn’t an all-or-nothing kind of thing.

With that, the strategies I want to share are divided into sections.  The topics covered will include:

• Optimizing Your Environment

• Optimizing Your Sleep Hygiene

• Dietary Changes

• Reducing Stress and Anxiety

• Exercise and Fitness

Optimizing Your Environment for Better Sleep

Apart from your bedtime routine, there are a few things you can do throughout the day to optimize your environment. This is the shortest section, but it’s essential.

Using a gardening analogy, I liken these tips to preparing the soil. Before any planting or tending of crops, it’s important to get the ground ready for all of the work that takes place. That’s the intent here. A few minor things can be done to create a foundation for good sleep.

1. Light exposure during the day

While your bedtime routine is critically important to sleeping better, what you do in the morning can also impact the quality of your sleep.

Ideally, you’d have exposure to natural light (from the sun) soon after waking each day. It doesn’t take long – 15 minutes can be sufficient.

I’ve seen plenty of HGTV shows where people are contemplating which beach or lake house to purchase. Inevitably, one of the guests always seems to say “I can see myself sitting here (on an outside deck/patio) enjoying my morning coffee.” For the longest time, I rolled my eyes, mostly because I don’t drink coffee. But there’s some benefit to this practice, and whether you take a walk or simply sit outside, it will pay dividends as it helps to optimize your circadian rhythm.

2. Reduce exposure to blue light

Now that we’ve established the importance of morning light exposure, we need to address the impact of light exposure prior to bedtime. Specifically, the detrimental impact of blue light.

We are bombarded with artificial light in today’s world. The biggest culprits can be screens, be it a phone, tablet, TV, or computer. They all emit blue light that can disrupt the normal circadian rhythm. Specifically, it keeps the pineal gland from secreting melatonin, an important hormone our bodies produce to help us fall asleep.

Ideally, you’d eliminate screen time within a couple of hours of your bedtime. That can be hard but especially helpful if you find it difficult to fall asleep.

There are no hacks (shortcuts) when it comes to sleep, but this might be an exception. There are settings on most mobile devices that allow you to reduce the amount of blue light after a certain time.

For Apple users, you can navigate to Settings – Display & Brightness – Night Shift. My settings are below, but you should adjust to your scheduled bedtime (have this setting enabled for ~ two hours prior to bedtime).

Glasses that block blue light can also be helpful. These aren’t always the most fashionable since the most effective glasses typically have an orange tint on the lens. But if you’re at home and struggle to avoid screens prior to going to bed, they’re worth a try. The data supporting their use is quite strong.

There are several brands available, but my personal preference is Night Swannies® from Swanwick Sleep. They have quite a variety in terms of frames, and importantly, they offer prescription lenses, which is a differentiator compared to most cheaper brands.

3. Clean your house, especially your bedroom

This tip could be moved to the “Stress and Anxiety” section. Clutter can be overwhelming, whether you realize it or not.

You’ll hear this numerous times but structure and routine are critical to getting quality sleep. Having organized and tidy living quarters will extend to other aspects of your life, reducing your overall stress level.

Take the time to clean your house with an emphasis on organization. Prioritize your bedroom and then move to your bathroom and kitchen area – those will give you the biggest bang for your buck. A system for laundry (both dirty and clean), a bathroom with minimal clutter, and a spotless kitchen can do wonders for your mental health.

This applies to kids as well. Don’t forget their bedroom once you’ve tackled your own.

Some people are neater than others. It is what it is. Keeping a clean house with young kids at home is a constant struggle for our family. But when we make the effort to thoroughly clean, it’s truly refreshing.

Optimizing Your Sleep Hygiene for Better Sleep

Sleep hygiene is vital to getting healthy sleep. Your sleep environment and bedtime routine can be the key to falling and staying asleep. If you’ve structured your day appropriately, you should look forward to your nightly rest, and your bedtime routine will ensure you get a good night’s sleep.

Many of these sleep hygiene tips have no cost beyond your commitment to turning them into habits.

Everyone’s schedule is different. I get it.  As a husband and father of young children with a professional career, each day presents its unique challenges.  But the daily grind is infinitely more difficult when you’ve slept like crap and feel like a slug.  It’s worth making these changes for your family, your career, and yourself.

4. Wake up at a consistent time

While having a consistent bedtime is important, waking up at a consistent time is also important for optimal sleep.  Oftentimes, this is dictated by our busy schedules, and that’s hard to avoid.  Most of us have some control over our bedtime, but our weekday waking time is fairly rigid.  That’s fine, we’ll make adjustments to our bedtime next.

Figure out a time that works for you and commit to it.  Seven days a week, with few exceptions.  Whether you need to set an alarm is up to you.  If you’re like me, you might have an alarm like it or not.  Mine is currently six years old and he wakes up at 6:40 AM +/- 1 minute, every day of the week.

This wake time is the first step in establishing a daily routine for a good night’s rest. 

5. Go to bed at a consistent time

I’m often amazed at how adamant some parents are with regard to the sleeping schedule of their newborn baby.  Some moms have a nervous breakdown if their infant is off schedule by five minutes.  The reasoning is pretty straightforward, and generally, it involves a fussy and sometimes inconsolable baby.  

For whatever reason, as most people transition into adulthood (if not way before), they rarely abide by a strict schedule.  Admittedly, it can be challenging in today’s world, but the benefits make it justifiable. 

Indeed, you should establish a nightly bedtime and guard it like the obsessive parents of a newborn.  It shouldn’t be negotiable.  For me, this is around 10 PM, and as someone who travels for work, it sometimes means 7 PM when I’m out west.  It can feel socially awkward at times, but it feels worse to cave – especially the next day.

Generally, you should shoot for 7-9 hours of sleep.  Work backward from your already established waking time.  Be sure to allow some time for sleep latency – the time it takes to fall asleep.  If you remember, I usually wake up each morning around 6:40 AM, which means I’m in bed each night for just under nine hours.

Once you’ve established your bedtime, you can start mapping out the rest of your routine.  And if this sounds too rigid, I promise that if you stick to your bedtime and keep a routine it will become a habit, and eventually, it all feels reflexive.

6. Optimize your bedroom

We spend a lot of our time sleeping, but most people are reluctant to invest in improving the experience.  Not everyone will need to rush out and upgrade their mattress and pillow, but some might want to consider it.  

A quality mattress and pillow that is specifically designed to support your way of sleeping can have a significant impact on your sleep quality.

It’s difficult to suggest a specific mattress or pillow because that’s a matter of personal preference and depends on several factors, like whether you sleep on your back or side, etc.  I would recommend that you research and test several mattresses before committing. 

The mattress industry is notoriously competitive and that’s only increased with the rise of several prominent internet mattress retailers.  Most of them produce a quality product, but I would try to test one before committing to purchase.  

There are dozens of sites dedicated to mattress reviews, so the research is readily accessible via a quick Google search.

7. Sleep in total darkness

Your bed and pillow aren’t the only important aspects of your bedroom.  Another way to optimize your bedroom is to eliminate all sources of light.  That means no television or screens in general. Nightlights and other blinking indicator lights should be removed, and windows should ideally be draped to eliminate outside light.  This is important, so be vigilant.

If you can afford black-out curtains, they’re a good investment. A cheaper alternative is a sleep mask. Combining the two will help with hormone regulation and optimize your circadian rhythm.

8. Adjust the temperature – Down!

The temperature of the room you’re sleeping in can significantly impact your sleep quality.  Many people have a constant temperature in their house, and as a result, their environment may be too warm as they sleep.

Ideally, you’d have your home around 64-68 degrees when you sleep.  This may seem like it’s too cold, but it’s supported with plenty of data.  Your body cools during sleep, reaching its lowest internal temperature around 4-5 AM each morning.  Having a “cooler than normal” environment aids this cooling process and can enhance the quality of your sleep.

Unless you live alone, it can be a struggle to convince others that this is necessary. One way around this is to use a product that will cool your mattress and not the entire house. Eight Sleep is the leader when it comes to this technology (not an endorsement, as I don’t have one). This is quite an investment, but remember, investment in your sleep has a very high ROI.

9. Limit device use

We’ve touched on electronic devices and screen time previously. But that was regarding the impact of the light they emit.

Your mobile device, specifically social media, is like a constant supply of dopamine. When you log into Facebook or Instagram and see that someone has liked your most recent photo or comment, your brain releases dopamine – a chemical messenger that signals pleasure to your brain and body. You’ll crave more over time, as that feeling is addictive for most people.

What does that have to do with sleep? Dopamine essentially gives you a burst of energy. It allows you to stay awake and alert. Put differently, messing up your dopaminergic system will mess up your sleep.

Beyond that, if you’re guilty of checking work emails (from bed) or other device activities that lead to increased stress and anxiety, you might suffer from poor sleep.

10. Avoid napping

Some people are avid defenders of napping. And for some people, it’s a useful strategy and one of the ways they avoid accumulating sleep debt.

But if you’re a person who has a hard time falling asleep, naps should generally be avoided. Adenosine is known as a sleep mediator. Throughout the day, while we are awake, adenosine accumulates. This leads to sleep pressure or the feeling of sleepiness. Naturally, once we sleep, adenosine is metabolized, relieving the sleep pressure.

It doesn’t matter when we sleep, day or night. And for some people, a nap will reduce adenosine levels enough to make going to sleep more difficult.

11. Use a sleep diary

We’ve already covered a lot of ground. Hopefully, you’re already implementing some of these sleep tips. Some of them will be more impactful and realistic than others.

One of the ways you can figure out which strategies are most effective for you is to keep a sleep diary or journal. You want to quickly note what you’ve started doing and how you sleep as a result. The idea is you create healthy habits and reinforce them with objective proof that they work – for you.

You’ll want to track a lot of what we have and what we will cover. You might discover that total darkness is just what you need or that a particular food keeps you from a good night’s sleep.

Dietary Changes that Can Improve Your Sleep

What you eat and drink and when you partake can significantly impact the quality of your sleep.

Many of these strategies won’t be a surprise, but for some people, they can be difficult to implement. My challenge is to consider making some or all of these changes and objectively measuring how they impact your sleep.

12. Change Caffeine intake

Several years ago, I developed a horrible addiction to diet sodas.  It was eye-opening when I calculated the amount of caffeine I was consuming daily.  Whatever your preference, coffee, tea, or soda, it might be worth reducing caffeine consumption.

When caffeine enters the body, it competes for the same receptor as adenosine – the molecule that makes you feel sleepy.  So the energy burst from caffeine is, more accurately, a lack of sleepiness feeling.

Both the amount consumed and the timing of consumption can have a profound impact on your ability to fall asleep and stay asleep.  The half-life of caffeine is generally around six hours.  Put differently, drinking a full cup of coffee at 4 PM is roughly equivalent to drinking a half cup of coffee at 10 PM – And you’d still have a quarter cup’s worth of caffeine at 4 AM!  

If you’re not willing to give up your caffeine, I’d urge you to consider the timing at least.  Simply put, avoid caffeine within 10 – 12 hours (or more) of going to bed. For most people, this means no caffeinated beverages after lunch.

I still drink Diet Mountain Dew (yes, I’m sure it’s awful for me). I just drink less and try to avoid it after lunchtime.

13. Take a supplement

Since I’m a pharmacist, most people assume that I mostly recommend medications or sleep supplements to improve sleep quality. For the most part, it’s the opposite.

Melatonin is a powerful hormone, but it can be tricky. Melatonin supplements, if used appropriately and at the right dose, can certainly help people sleep better. But long-term use of high-dose melatonin (3mg and higher) is probably doing more harm than good. For most people, if you optimize your sleep hygiene by implementing most of these tips, a nightly supplement of melatonin shouldn’t be needed.

If you’re suffering from jet lag or need help resetting your circadian rhythm, melatonin has a role. Discuss using melatonin with your healthcare provider, and if you determine you might benefit from short-term use, find a quality supplement. It’s probably best to steer clear of other ingredients if you’re just trying to reset your circadian rhythm. And know that most benefits will come from helping you fall asleep faster. 

14. Avoid alcohol

I am not a drinker, which I realize makes avoiding alcohol considerably easier for me compared to most people.  But alcohol can wreak havoc on your sleep quality.  And it’s generally dose-dependent, meaning the more you consume the bigger the impact.

This surprises some people, especially those who prefer a “nightcap.”  It’s true, that alcohol can help some people fall asleep slightly faster, but it has a detrimental impact on REM sleep – the part of a normal sleep cycle that is most restorative.  Coincidentally, so do most medicinal sleep aids.

If you’re unwilling to stop drinking consider reducing your intake and also avoid drinking alcohol within two to four hours of your bedtime.

*So far, you’ve learned that I don’t drink coffee, I don’t drink alcohol, and I’m asleep by 10 pm. This just means I have to try very hard not to be a stick in the mud. :)

15. Don’t eat late at night

This is quite practical and logical. If you have any history of indigestion or heartburn, eating later in the evening increases the chance you’ll experience discomfort while sleeping.

Even if you don’t suffer from heartburn, eating late obviously requires digestion. And digestion is a thermogenic process, meaning it generates heat within your body. Earlier, we discussed the benefits of sleeping in a cool environment to aid the body in decreasing its core temperature. So this is counterproductive.

Personally, I try my best not to eat past 6 PM.

16. Avoid liquids before bed

Staying hydrated throughout the day is essential to overall good health and sleep. But timing is important.

Clearly, if you’re waking up in the middle of the night to urinate, it’s negatively impacting your sleep. But even if you’re “able to hold it,” it might interrupt the second half of your sleep – the most valuable part of sleep.

To keep things simple, I try to stop drinking at the same time I stop eating.

Obviously, I’m not a fan of various potions and teas that have a supposed calming effect. By optimizing other aspects of my sleep hygiene, I can avoid the drink and the resulting trip to the bathroom.

17. Stop smoking

Technically, this should be broadened to anything that contains nicotine. As a powerful stimulant, nicotine can make it difficult to fall asleep, and in some people, middle-of-the-night withdrawal causes sleep disturbances.

Everyone who smokes or uses nicotine products is generally aware of the health risks, but I’m convinced the impact on sleep is understated. And given the importance of sleep, it’s no wonder that smoking is so bad for you.

If you’re still smoking, it’s unlikely sleep will be the key to quitting, but it’s still worth mentioning.

18. Review medications

Medications aren’t part of your diet, but they fit best in this category. Many medications have been tied to insomnia and sleep disturbances.

As a pharmacist, looking at the medication list of someone struggling to get good sleep is the first place I’d start.

Consider having a discussion with your healthcare provider and pharmacist to see if one or more of your medications might be the cause of your sleep problems. Don’t forget to include and discuss any supplements or herbal products that you might be taking.

19. Change your diet

I’ll keep this rather simple. To optimize your sleep, prioritize whole foods in your diet. By eliminating or greatly reducing processed foods, you can minimize inflammation in your body, leading to a better night’s sleep.

Another thing to remember is food intolerances. If you’re aware of certain types of food that don’t digest well for you, certainly try to avoid them – at least at the meal closest to your bedtime.

20. Consider Intermittent Fasting

This one can be tricky. And it’s one of the few suggestions on this list that might backfire, depending on how you implement it.

For most people, intermittent fasting has a positive impact on their sleep. It can help regulate circadian rhythm, decrease inflammation, and, importantly, increase the body’s production of growth hormone.

The most common type of intermittent fasting is a 16:8 approach, where people fast for 16 hours each day and consume all their calories within an eight-hour window. For me, this typically means I eat my first meal around 12 PM and finish my last meal around 6 PM – more like an 18:6 approach.

Where intermittent fasting can go wrong has to do primarily with timing. If you eat too close to your bedtime, it can cause trouble sleeping as your body’s temperature rises during digestion. This can be even worse if that meal is a big one. So if you try this, consider making your “lunchtime” meal your biggest and have a smaller “supper.”

Reducing Stress and Anxiety

Hormones are critical to healthy sleep patterns. And stress and anxiety can cause hormonal changes that result in what’s known as sleep fragmentation.  This might be what’s affecting your sleep if wake up tired or unrested despite getting “enough” sleep. The stress is throwing off your sleep cycles, making it impossible to get quality sleep.

Admittedly, in today’s hectic world, reducing stress can be challenging, but it’s not a hopeless endeavor.

21. Avoid decision fatigue

Each day, we are faced with making hundreds, if not thousands, of decisions – many of which are trivial. Still, each decision takes some cognitive power, whether we think so or not.

If we can reduce the number of decisions we need to make throughout the day, it naturally decreases stress and anxiety.

Essentially, you are extending the benefits of a bedtime routine to other areas of your life. Create structure and even automation for things that don’t require critical thinking.

Can you put your bills on auto-pay? Can you simplify your wardrobe? The list of possibilities is almost endless.

If you’re like me, you spend waste a lot of time deciding what to eat every day. But if you commit to intermittent fasting you eliminate one meal. And if you’re okay, like me, eating the same thing every day for lunch, that’s two daily decisions that you’ve avoided. It also allows you to add some variety to your dinner meal which can be critical to maintaining social relationships.

22. Avoid unnecessary drama before bed

This one can be challenging. But, if you can, avoid difficult conversations or activities that induce anxiety before bedtime.

This looks different for everyone, but I’ll offer a couple of examples.

Maybe you’re considering the purchase of a new vehicle or home. These are decisions that require incredible bandwidth, and let’s be honest – they can lead to heated debates between spouses and partners. The hectic nature of our daily lives, especially if kids are involved, often means the hour or so before bedtime is ideal to have these conversations. But if they’re likely to be upsetting or cause anxiety, try to hold off and initiate at a different time so it doesn’t affect your sleep.

As an avid college basketball fan, nighttime games can impact my sleep schedule and be a source of stress. Some games start late, and even if they don’t, I’m one of those fans who get very invested in the game's outcome. Although it’s hard, I try to avoid late games because I know from experience I won’t get a good night’s rest. This paragraph is a jab at ESPN, which insists on relegating half of UK’s games to a 9 PM start. :/

23. Use a weighted blanket

Earlier, we discussed the idea of sleeping at cooler temperatures. A weighted blanket might sound counter to that, but there’s more to the story.

Weighted blankets are intended to create a feeling of calmness. While it might sound like some hocus pocus type of stuff, there is some science behind their use.

Deep Pressure Stimulation is thought to calm the nervous system, primarily through increasing serotonin and melatonin production while potentially reducing cortisol levels.

24. Reduce your Cortisol levels

While you’re waiting for your weighted blanket, there are other ways to help regulate cortisol. And we’ve already discussed many of them.

Exercise, improving your diet, and minimizing stimulants (caffeine and nicotine) will all help to lower cortisol and improve your sleep.

Several studies have shown that cortisol levels can be lowered with a quality fish oil supplement. Talk with your doctor and pharmacist to ensure it’s safe for you to take. It’s one supplement that I routinely take.

25. Plan for tomorrow

It’s not uncommon for people to lay awake stressing about what tomorrow has in store. If that’s you, it might help to be a little more proactive when it comes to the next day.

Just as a budget can be freeing for people who struggle with money, an obsessive approach to scheduling your time can be beneficial if you’re constantly thinking about your busy schedule.

By now, you’ve probably noticed the focus on routines and schedules, and the same principle applies here. If you take control of the problem, you can usually spend less time worrying about it.

Before the end of your workday, look ahead to tomorrow and make sure you have a sense of your priorities. For good measure, it might be worth reviewing before you go to bed. For some people, this might be counterproductive, but for most, it will reduce anxiety and leave you feeling more prepared.

26. Use Breathing Techniques

Most people aren’t aware that you can intentionally modify your breathing pattern to result in a change within your body.  A specific technique called 4-7-8 breathing can help you relax and might be very beneficial if you’re having trouble falling asleep.

It’s quite simple and worth trying.  The 4-7-8 refer to the number of seconds in a sequence of inhalation, breath-holding, and exhalation.  Put differently, take a deep breath, through your nose, over four seconds.  Try to hold your breath for seven seconds and then slowly exhale through your mouth over the next eight seconds.

This doesn’t feel natural at first and some people struggle with the breath-hold and exhale portions of the exercise.  If so, start with a modified version called 3-5-6 breathing.

Repeat this breathing exercise 5-10 times.  Be intentional about counting the seconds as this serves as a great distraction but more importantly, the technique provides increased oxygenation and has a relaxing effect on your nervous system.

27. Consider Meditation

Meditation can be a powerful tool, especially for people who have difficulty falling asleep.

There’s a limitless supply of apps and other technology that can help guide your meditation. Ultimately, this becomes a matter of personal preference.

Interestingly, the sleep benefits of meditation do not require that it be done right before bed, although that might help.

28. Practice Yoga or Stretching

Yoga and other stretching techniques can be very effective at lowering stress and improving sleep quality.

Data show that women tend to benefit from yoga the most. The various poses and focus on breathing techniques make yoga a good practice to incorporate into any fitness routine.

Full disclosure, I don’t practice yoga, but as I age I’ve started doing more flexibility and stretching exercises which likely have the same positive impact on sleep and stress. Speaking of exercise…

Exercise and Fitness

It’s hard to overstate the benefits of regular exercise, regardless of your age. And it’s probably no secret that consistent physical activity is a stressor on your body that leads to better sleep.

Exercise is a proven way to reduce stress. It helps regulate your hormones and promotes a healthy body weight. So, over time, exercise is like a snowball that leads to improvements in so many aspects of your fitness and overall health.

My general recommendation with regard to exercise is to do whatever you find enjoyable and remove as much friction as you can. If you can’t stand running or lifting weights, find another activity. If you love lifting weights but never seem to have time to make it to the gym, invest in a home gym (my approach). Make it easy.

29. Use a sleep tracker

Sleep trackers are increasing in popularity, but it should be noted that, on their own, they will not magically improve your sleep.  They don’t make you fall asleep faster, nor do they improve your sleep quality.  

That said, I’ve found my sleep tracker to be a powerful tool in improving my sleep habits and quality. I wear an Oura Ring. Through the years, it’s actually become less useful as I can accurately estimate most of the perimeters based on how I feel upon waking.

You’ll get lots of data from your sleep tracker, but it’s what you do with that data that will improve your sleep. You want to create a series of experiments on yourself.  Some of the strategies we’ve covered will be more helpful and sustainable to some than others.  But once you’ve identified the things that have the biggest positive and negative impact on your sleep, you can adapt accordingly.

30. Get some exercise

The benefits of exercise are well known.  However, the timing and intensity of exercise can have a significant impact on our ability to fall asleep and stay asleep.  

Generally speaking, you should try to exercise in the first half of your day.  Realizing that’s not always possible, it’s generally not advised to have strenuous exercise within two hours of going to bed.  There are hormonal and core body temperature issues that can negatively impact sleep latency (the amount of time required to fall asleep).

If your situation requires a choice of no exercise or exercise right before bed, I would first suggest you reexamine your daily schedule.  Waking up earlier and going to bed earlier is an option for most people.  If your current routine involves exercise late at night and you don’t have noticeable difficulty falling asleep, then feel free to continue.

31. Don’t overexercise

The intensity of workouts can also negatively impact sleep.  Most things in life fit a bell-shaped curve, and exercise is no different.  If you don’t exercise regularly or your intensity is usually low, consider adding exercise and/or increasing its intensity.  You’ll likely benefit from improved sleep.  Conversely, overtraining and overexertion can have devastating consequences on sleep quality.  This is rare.

The sweet spot for most people is 20-40 minutes of medium-intensity exercise.  I prefer strength training and have a rather simple home gym setup. Most weeks, I try to lift weights for five days and rest the other two days. On rest days, I try to stay moderately active by walking.

Putting it All Together

At this point, you’re probably a bit overwhelmed. Implementing all of these strategies at once might not lead to sustainability.

For now, pick a few of these and try to establish habits. My suggestion is to get a sleep tracker and then focus on the bedtime routine section. Once you’re in a good rhythm, say a month or so, incorporate some other sleep tips.

If you’re still reading - thank you and congratulations. This one was a bit longer than expected!

I realize this is a bit of an odd topic. But I’m passionate about sleep and its role in performance and overall health. So, I thought I’d share a few things that might help improve your sleep and, as a result, your Medical Affairs Career.

Until next week,

Tyler