Optimizing Sleep for Peak Performance: My Proven Routine and Tips for Better Rest
This morning, I woke up feeling refreshed and energized, ready to tackle the day. I was so motivated that I set out for a long run before dawn, just in time to catch a beautiful sunrise. This level of energy is only possible because of a streak of high-quality sleep, which starts with having a system in place. Here’s what works for me, but the key is finding a routine that suits your body’s needs:
Consistent Bedtime: I aim to nod off around 9:30 PM every night. Consistency is crucial for regulating your body’s internal clock.
Comfortable Setting: A light comforter, a high-quality pillow, and a gentle breeze in a room set to 70°F create the perfect environment for restful sleep. Order the pillow I recommend here.
Mental Relaxation Routine: I spend an hour before bed winding down. I enjoy playing cerebral games like Wordle, Connections, Mini Crossword, and my favorite, the NY Times Word Search Stands. These activities help drain my brain battery without completely depleting it, easing me into a relaxed state. Try the NY Times Games here.
Supplements: Magnesium glycinate has been my go-to for years; it helps convert glutamate (an excitatory neurotransmitter) to GABA (an inhibitory neurotransmitter), which calms and relaxes the system. Recently, I’ve switched to DHH-B, which has shown a greater impact on my heart rate variability and sleep score. I take it about 40 minutes before bed. Get my sleep optimization supplement recommendations here.
Sleep Latency: The time between hitting the pillow and falling asleep varies, but it usually doesn’t take long, as I’m often at the point of exhaustion. If you struggle with sleep latency, gaze stabilization exercises like “Yes Yes” and “No No” can be excellent for tiring the brain and easing you into sleep.
Monitoring: For years, I’ve relied on Garmin to track my sleep. Its sleep tracker, HRV monitor, breath rate, and body battery metrics are essential for assessing sleep quality. With its long battery life, I can wear it overnight without needing to charge it daily.
Following this plan, I’ve earned the Sleep Streak badge three out of the past four weeks, all while increasing my work and exercise load.
If improving your sleep is a priority, start by getting a tracker and logging your baseline. Then, implement changes gradually to see what works best for you. Keep what works, and don’t be afraid to ditch what doesn’t. Remember, adjustments may become valuable later on as your system adapts and needs new inputs to continue improving.
