12/20/2022
I used these four habits to massively boost my sleep quality.
☀️ light exposure
- maximize light exposure within the first 3 hours of waking up
- Minimize light exposure at least 60 minutes before bedtime
❄️ body temperature
- Cold exposure early in the morning to raise internal body temperature
- Heat exposure in the late evening to help lower internal body temperature
🏃🏻 exercise
- intentionally move body early in the day to raise body temperature
- avoid exercise in the evening to avoid raising body temperature
🍽️ time restricted feeding
- don’t eat for at least an hour after waking up
- don’t eat for at least three hours before bedtime
Read more about the benefits of these on my recent blog post
