He stresses that for a night person, you still have to follow the rules for better sleep - especially controlling the light. In fact, Asprey himself is a night owl and states that many entrepreneurs and creative people do their best work late at night. And if you wake up earlier than you want to, then you’re going to take it out of your dream sleep or your emotional, psychological or even spiritual recovery time for sleep,” he says.Īsprey says he understands the reality of the life of a CEO, which often includes a lot of travel and late nights. “If you eat right before bed, or you go to bed late, you’re taking it out of your physical hardware recovery, because you’ll get less deep sleep. The ideal is to have your last meal three hours before going to bed. According to Asprey, the longer time between eating and bedtime, the better you are going to sleep. The final factor to achieve better sleep is to not eat near bedtime. If you have a nightlight, turn it off or use a red bulb. He also recommends taping over every LED light or unplugging anything that emits color in your bedroom. He says this can be achieved by installing blackout curtains with Velcro on the edges. To create an ideal sleep environment, Asprey recommends creating a bedroom that is absolutely pitch black. Dave Asprey, Founder & Chairman, Bulletproof Media share In fact, there are studies that show that reading by a red light improves your eye health dramatically,” says Asprey.Įvery time you made a leadership decision that you regret, if you look back at the night before you probably had a bad night’s sleep. You should use red light at night because it allows your body and your timing system to believe that it’s truly dark. At night you have to not only block blue light, but also green and violet wavelengths that tells your body to sleep or not to sleep. “Red light is the one color that doesn’t affect the timing system in your body. He adds that one way to block all light is by using red light. Asprey says that it does not take much white or blue light for the timing system in your brain to perceive that it is still daytime. Block blue light from screens and digital devices, as well as all other light. Asprey explains that reducing light exposure before sleep is critical. The next step is to turn down or turn off the lights in your home at the end of the day. Regardless of the device, Asprey says it is the feedback that helps you change your behavior. Other options include the widely used fitness tracker Fitbit or various non-wearable sleep trackers that sit above or below your mattress or are placed next to your bed. Asprey uses a wearable device called an Oura ring, but any kind of sleep tracking device or software is useful. Asprey states that the most important thing you can do to improve your sleep is to track it. And if instead you look at it as a necessary evil, you are not serving your company, your family, or your mission,” he says.Īsprey offers three steps to getting better sleep in less time: track your sleep turn down the lights and don’t eat your last meal too close to when you go to bed. Sleep is an obvious thing to control and manage just like available cash or inventory levels. “Every time you made a leadership decision that you regret, if you look back at the night before you probably had a bad night’s sleep. If you have a normal sleep routine, the first half of the night is when deep sleep primarily occurs, and the second half of the night is when dreams happen.Īsprey sees getting higher quality sleep not only as a personal health benefit, but as a business benefit. When your body shifts into REM sleep, your eyes move back and forth rapidly under your eyelids, your breathing changes and you move around a little bit more. He explains that when you are in a deep sleep, you have in a low delta brain wave state, and you barely move. The difference between deep sleep and REM sleep and why you need bothĪsprey says his definition of a good night’s sleep is when you get at least 90 minutes of deep sleep, which is when your body secretes growth hormones and is restoring your base biology, combined with at least another 90 minutes of REM sleep, which is when you dream. Known as the “father of biohacking,” Asprey has been tracking his sleep for the past 15 years and is a passionate advocate for helping others improve their sleep. You could say that Asprey, three-time New York Times bestselling science author and Vancouver, British Columbia YPO member, is obsessed with the science of sleep. Dave Asprey, Founder and Chairman, Bulletproof Media, defies convention, claiming that getting better sleep is more beneficial to your health than the hours you put in. Conventional wisdom says that getting more sleep improves your health, especially during stressful times.
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