Everything sleep

Principles

Always prioritize sleep over anything else

ideal system

Keep a consistent schedule

Wake up at 6-7 according to the sunrise

Sleep 7h30min

Avoid screens 30min before beds

Sunlight exposure within 30mins after wakeup

Try to avoid phones after wakeup

Take an 18min short nap

Long nap takes at least 1h, no more than 3h

Bad sleep recovery

Don’t hit snooze

Expose to sunlight

Take a cold shower

Eat good breakfast

Time your caffeine

Swap morning workouts for smaller activities if you sleep less than 6

Sleep makeup strategy

Wake up at the same time consistently

Sleep earlier

Nap no more than 1h30min