I am a CEO who wakes up at 3:45 a.m. every day without needing an alarm clock. In my quest to optimize my performance as a leader in the tech industry, I have developed a set of sleep hacks that have greatly improved my abilities. Sleep and bodily recovery are crucial pillars for me.
Sleep is a vital time for both physical and cognitive healing. Recognizing this, I treat sleep as one of the most important meetings of the day, blocking off dedicated sleep time in my schedule. Here are the 11 sleep hacks that I employ every night:
1. Navy box breathing: Before bed, I practice this breathing technique which involves four breaths in, four breaths out, and then holding my breath for four seconds. This helps me relax and prepare for sleep. Additionally, dunking my face in cold water, whether it’s a sink filled with ice or an ice bath, helps lower my core body temperature and encourages the release of melatonin, a hormone that aids in falling asleep quickly and maintaining sleep throughout the night.
2. Red-light therapy: I have a red-light therapy body unit in my bedroom, and I spend five minutes in front of it, both in the front and back. This exposure to red light boosts melatonin production, helps balance my circadian rhythm, and leaves me feeling more rested during the day.
3. Mind-clearing time: For 10 minutes before bed, I use this uninterrupted time to clear my head, organize my thoughts for the next day, express gratitude for the opportunities I’ve had, and slow down my breathing. This helps me enter a state of relaxation, making it easier to fall asleep.
4. Blue light blockers: Since I spend a lot of time in front of a computer and on Zoom, I am exposed to artificial light, which disrupts our natural circadian rhythm. To counter this, I use blue light blocking glasses, which filter out the disruptive light and prevent it from affecting my sleep.
5. Stay hydrated: I make sure to drink plenty of water throughout the day, up to a gallon and a half. However, I try to finish most of my water intake early in the day, so I don’t have to wake up during the night to use the restroom. This allows me to sleep deeper and stay in REM sleep.
6. Limit caffeine intake: I used to consume espresso throughout the day, but I found that eliminating caffeine intake after 3 p.m. improved the quality of my sleep. However, I do allow flexibility for those times when I need to work late or have a pressing project that requires extra alertness.
7. Optimal bedroom temperature: Keeping the bedroom at 65 degrees Fahrenheit helps lower our core body temperature, which is conducive to entering deeper levels of sleep. I achieve this by adjusting the air conditioning or using a cooling pad to create the ideal sleeping environment.
8. Eliminate distractions: To create a calm and relaxing sleep environment, I don’t bring my phone or other devices into the bedroom. Instead, I charge them in a different room to ensure silence and darkness. If I’m staying in a hotel, I unplug unnecessary devices and use blackout curtains to create a dark environment for optimal sleep.
9. Leverage darkness: Darkness stimulates the production of melatonin, so I prioritize creating a dark environment in my bedroom. In addition to blackout curtains, I turn off the WiFi at night to minimize exposure to blue light and electromagnetic fields.
10. Aim for the perfect sleep ratio: The ideal night of sleep consists of two hours of REM sleep and two hours of deep sleep. While some people may need nine hours of sleep to achieve this, I have optimized my sleep to reach this ratio in six hours. The various sleep hacks and the environment I’ve created help me enter those deeper sleep zones faster.
11. Wearable sleep tracker: As an AI data enthusiast, I have tried various devices, and the Oura ring has proven to be the most effective for tracking my sleep. This noninvasive device provides me with detailed data on my REM sleep, deep sleep, light sleep, and heart rate, allowing me to gain insights into my sleep patterns and make adjustments accordingly.
By implementing these sleep hacks, I have successfully trained my body to wake up naturally around 3:45 a.m., feeling refreshed and ready to take on the day. Investing in quality sleep has had a significant impact on my output and overall effectiveness as a CEO. It requires commitment, but the benefits are invaluable. Without proper sleep, our performance and productivity suffer.
