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Före detta hedgefondförvaltare, partner och VD på Futuris som utsågs till Årtiondets hedgefond i Europa för perioden 2000-2009
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Why you should plan for sleep all day - and how

Length: short

Topic: how to structure your daily activities around sleep (manage and plan for sleep all day)

Executive summary: Sleping is the holy grail, the fountain of youth. Sitting is to sleeping what the anti-Christ is to God; what sugar is to salmon.

People claim to know and understand how important sleeping is, but they do next to nothing more than pay lip service to the fact. This article tells you how you should start planning for next night's sleep as soon as you get up (even before, really; no alarm)


Sleep is incredibly important

Sleeping too little affects your intelligence, concentration, memory, ability to learn and make decisions

full retard

So what?

Sleeping reduces the positive effects of working out (makes you less muscular, e.g.)

robot sprezzaturian

So what?

Sleeping too little increases the risk of diabetes, alzheimer's, stroke, cardiovascular disease, cancer, depression etc.

butt of the joke

So what?

Sleeping too little hampers your will power and makes you hungrier, and more susceptible to hedonistic temptations (sugar, coffee, alcohol, TV, snacks). In short, you risk getting unhealthy and fat which make you sleep even worse. 

kju

So what?

Sleeping too little has adverse effects on your immune system

influenza

So what?

All of the above make it difficult to sleep, thus creating a vicious cycle, making you an increasingly fat, lazy, depressed and stupid, not to mention tired, version of yourself

So what?


You risk getting a cold if you sleep too little

Oh! My! God! Tell me what I should do.

sleep-better-2


Sleep enough

-start with the average need of 8 hours a night, wake up without an alarm and pay attention to how you feel. Then adjust from there.

Yes, yes, OK, but how?


Manage your sleep all day long

-This is where it gets really interesting

sleep-a

Take care of your sleep throughout the day:

  1. Eat right for your microbiome
    1. Your bacteria controls much of your behavior, immune system, sleep and hunger hormones etc., and your food governs the microbiome diversity
    2. Eat a varied and fiber rich diet of beans, leafy greens, fatty fish, nuts, fruits
  2. Manage your caffeine and alcohol intake
    1. Avoid caffeine much later than mid-day
    2. Don't drink coffee too early in the morning
    3. use coffee for focus, not to force yourself awake when suffering from sleep deficit
    4. Alcohol ruins the quality of your sleep; don't regularly drink alcohol close to bed time
  3. Expose yourself to sunlight, as much as possible during the day
    1. The circadian (=approximately a day) rhythm needs sunlight to function properly
      1. it's also associated with early day DNA repair and the body's daily battle against cancer
    2. Take walking meetings outside if possible
    3. Eat outside
  4. Avoid sitting
    1. Sitting is to sleeping what the anti-Christ is to God; what sugar is to salmon
    2. cardiovascular disease, neurological diseases, cognition, depression, etc. What sitting causes, sleep remedies 
  5. Lift weights, run and do mobility exercises
    1. Poor circulation, weak muscles, poor posture negatively affect your sleep, and can even cause Willis-Ekbom's disease (restless legs - here is how to fix that by the way)
    2. Inactivity makes you apathetic but not sleepy
  6. Sleep enough
    1. Plan your day around sleep not the other way around; make room in your schedule for sleeping enough.
    2. ...but refrain from taking too long naps during the day, if it affects your ability to sleep at night
    3. To really drive the point home, sleeping too little makes you mismanage points 1 to 5
      1. eating more sugar and bad fats; sleeping too little catalyzes "the munchies" through the same pathways as the use of cannabis
      2. drinking more coffee and alcohol
      3. staying inside (tired and apathetic and thus less prone to walk outside, less effective and consequently staying by the computer)
      4. sitting more
      5. skipping gym

sleep better


Here you'll find an earlier post by me about sleep: 18 points to make you sleep better

And, if you're Swedish, check out Styrkelabbet's excellent podcast episode about sleep.

 


Summary

Start with your sleep requirements.

Then plan everything else around that, such as where to live (commute), what to eat and drink, work and meeting habits, screen time, choice of furniture, outdoor exercise routines.

Don't turn sleep on its head, making it a mere residual of work, play and gluttony

my bitches
sleeping

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