Sleep.

Written By Franky Yea

If you could choose between physical exercise, eat well or good sleep. Sleep should be the #1 priority. You need sleep to make the body function (repair muscles, digest food well, etc.). I went online and look at some video, but they just repeat basic tips on how to get good sleep. They don’t really tell you a “process” to maximize your sleep.
Here you go.

How to maximize sleeping:

(1) Basically the idea is to have the maximum sleep cycle of 1.5h you can squeeze in 7-9h of sleep.

  • 1.5h * 4 = 6h (maybe not enough)

  • 1.5h * 5 = 7.5h (Close to 8h, not bad)

  • 1.5h * 6 = 9h (Got the 8h, maybe 9h too much during high energy season)

(2) It takes about 15 mins from the moment you close your eyes until you enter the sleep cycle.

  • e.g.: Enter sleep at 10:15PM. Need to be on the bed at 10:00PM

(3) It’s good to have a “night routine” 30mins before you sleep.

  • Brush teeth, wash face, relaxing face mask, use washroom, etc.

  • Pack your bags for tomorrow

  • You are on the bed doing something relaxing without “screen light”

·       e.g.: Read a book, meditation, write journal, etc.

(4) Use sleep calculator to calculate when to close your eyes : https://sleepcalculator.com/

Example: 

  • Goal: I want to wake up at 5:45AM. 

  • Based on the calculator, I should close my eyes at:

·       (1) 8:30PM: Enter cycle at 8:45PM => 9h = 6 cycles

·       (2) 10:00PM: Enter cycle at 10:15PM => 7.5h = 5 cycles

·       (3) 11:30PM: Enter cycle at 11:45PM => 6h = 4 cycles

  • Decision: Sleeping at 10:00PM looks more efficient, since it fits the 7-8 hours you need.

(5) Set alarm:

  • Set Alarm 1 to tell you to start your night routine (e.g.: 9:30PM –> 30mins = 10:00PM)

  • Set Alarm 2 to tell you to close your eyes (e.g.: 10:00PM)

  • Set Alarm 3 to tell you to wake up (e.g.: 5:45AM)


“Don’t think, just do it.”

Some ideas:

  • Focus on waking up at 5:45AM is easier than sleeping at 10PM.

  • If you naturally wake up before your alarm 3 (e.g.: 5:45AM), good for you. The 15mins close your eyes to sleep is not 100% going to happen. 

  • Something happened and you can’t close your eyes at 9:00PM or wait until 10:30PM. No worries, just maximize the number of hours of sleep you can have. Prioritize time over sleep cycles. 

  • Same idea if you are too tired and can’t wait until 9:00PM to close your eyes, just close them and sleep. Natural > forcing it. 

  • Sleep less than 7h, just take a 20mins power-nap during the day before 5:00PM to “pay-off” your sleep debts. 

  • Something happened and you have no ideas when to sleep. Use the calculator.

  • On your bed at 9:00PM. Wake up at 4:45AM. Gym at 6:00AM. Work at 8:00AM. Grocery and dinner 4-5PM. Free time for yourself 5:00PM-8:30PM (3.5h) per day. And weekends (12h +12h). Interesting.

  • Winter update: Sleep very early between 8PM - 9PM, then wake up 5:45AM.

  • Summer update: Alarm at 6:15AM, if wake up earlier than it’s good. Focus on waking up before the alarm.

Some resources:

  • https://sleepcalculator.com/

Sleep cycles explained. 
I found this video on youtube, it’s not bad.


SimpleLifeBalancing.

Franky Yea
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