How I improved my sleep 💤

Background

• I have had sleeping issues for 6-7 years
• I have started to really focus on it the past 6-months and it has improved quite well. I wanted to share some of the things that has worked well for me

What did I change?

1. Coffee ☕️ : none after 1pm

• I drink 1-3 cups of coffee in the morning but never drink coffee after 1pm

2. Early sleep 🛌

• I go to bed at 930pm
• the benefit is that I wake up early and when I wake at 3-4am I can still fall back asleep and have 3-4h of good sleep

3. Melatonin 💊

• I take 1-2mg per night
• this helps me to fall asleep

4. Sport: 10k steps / 5km run / sports 🚴‍♂️

• everyday I try to move my body and run 2-3x per week at least 5km run
• however I only do physical / high intensity sport in the morning as if I do it in the evening I don’t sleep well

5. No food after 7pm 🕖

• j have dinner between 5-7pm and then have no food
• this has helped me with digestion

6. Tracking with Oura

• I have tried a few things and have used my Oura ring to test and iterate what works for me

7. No work computer after 7pm 📆

• no work after 7pm otherwise I get stressed and the blue light has impact on my sleep

8. Magnesium

• I take a pill of magnesium every night
• I’m still tracking to see if it has some impact but I have not see negative impact so far

9. Being ok if a night is ‘bad’

• don’t get caught up with having a bad night. It’s ok just move on

10. Don’t take the phone at 3am

• when I wake up at 3am don’t doomscroll instead I try to do deep breath and relax

Don’t hesitate if you have any questions! It gets better