6-Figure Sleep (Plug & Play)
Things to keep in mind:
I’m a freak when it comes to optimisation and eeking out efficiency from my
environment as well as myself. I can truly say that sleep is the biggest key to doing so
for me personally.
If you haven’t already, I strongly recommend you go ahead and pick up an Oura
Ring.
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How To Get Good Sleep
I’m going to first start off by diving deep into how to actually get good sleep.
This is a high-level view and the key things you need to have in place to
make sure you’re performing at your best.
Wake up at the same time everyday:
This is definitely an absolute must. You need a proper boot up process for the
beginning of the day and this gives it to you. If you have a little discrepancy in the
time that you go to bed, that’s fine but never ever change the time that you wake
up. If you had a dinner the night before or genuinely had something come up and
only managed to get 3-4 hours of sleep, still get up and do your morning work then
have a nap later.
Make your bedroom a sanctuary:
I see so many people watching Netflix in their bed or doing work in their bedroom. I
understand that for some of you there’s literally nowhere else to work than your
bedroom but try your absolute best to refrain from working there. Your bedroom
should be used for two things and two things only… sleep & sex. This way, your brain
actually associates being in your bedroom to sleeping.
Have a night time routine:
One of the easiest ways to signal to your brain that it’s time to go to bed is by having
a strong night time routine. This is a way for you to start getting sleepy & making
sure that you have everything locked and loaded for your next day.
6-Figure Sleep (Plug & Play)
Block out bad lights:
You want to block out as much blue light as possible using different tools on your
computer, on your phone, blue light blocking glasses, etc.
Make it a priority:
I think people think that sleep is something that’s an annoyance. I look forward to
deep restorative sleep and I know that it’ll make me more money, make me smarter
and bring me more happiness.
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Hacks For Good Sleep
Now I’m going to give you some more nitty-gritty hacks for optimised sleep.
This is stuff that you can implement asap and reap the rewards of
immediately.
Loose-Leaf Tea:
I got a tea-pot with an infuser in the middle from a company called T2 for like £35
and used it for years now. Everynight a put a teaspoon of loose leaf chamomile tea
inside and pour hot water to brew for 3-4 minutes. I’ve tried super expensive sleep
supplements + tech before and I can honestly say that this has the biggest
improvement on my sleep by far.
Blue-Light Blockers:
This will help you block out all of the pesky blue-lights that inhibit the creation of
melatonin. You can get some industrial ones that make you look like a robot, you can
get some effective ones that still look funny and then you can get some pairs that
actually look really nice too!
For ones that are effective and still don’t look bad either, definitely get a pair of
Swannies.
6-Figure Sleep (Plug & Play)
Flux & Night Shift:
Apple computers have a native night-shift but they’re really bad. That’s why I use
Flux instead. It’s an app that automatically boots up when you launch your computer
and automatically shifts the colour temperature as you get closer to bed. By the time
it’s 3-4 hours before bed time your computer literally looks orange.
On iPhones I haven’t found anything that you can use apart from Apple’s native
night shift mode. Just go into settings turn it on and then make sure the night shift
is as intense as possible.
Incense Sticks:
When I’m drinking my loose-leaf tea before bed, I also light an incense stick because
this also helps me get into a sleepy state. Incense force you to focus on your breath
which helps make you more present to the moment, drown out the chatter most
people experience before bed and generally allows you to sleep better.
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Waking Up Early/Same Time
There is so much BS out there on how to actually effectively wake up at the
same time everyday. I spent years trying to develop a system to wake up
early predictably until I finally found this system.
1. Night Routine: Go through your night routine with the tea, incense and
most importantly - Plan out your day the night before and lay out all of
your clothes for the morning so you don’t have to think about it.
2. Get Good Sleep: Follow all the instructions on how to get good sleep by
having a night routine, not having caffeine after 2pm, finish eating min.
3 hours before bed, etc - It’s a lot easier to wake up early when you get
good sleep.
3. Wake Up Light: Get a wake up light from Amazon that’ll slowly start to
go from dark to dim to fully bright in the 30 minutes leading up to you
6-Figure Sleep (Plug & Play)
waking up. This’ll help mirror the effect of the sun coming up. Especially
useful in dark countries or in the winter.
4. Alarmy: Go on the app store and download an app called Alarmy. The
best feature of it is that you CANNOT turn it off until you complete a
predetermined mission. You can have quite a few different missions on
it but the main one I use is to scan a barcode. I keep this barcode in my
kitchen so I literally have to get out of my bed & walk all the way to my
kitchen to turn this alarm off. It’s like nothing else out there.
