All the notes were taken directly from the source mentioned! 

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Know the Value of Sleep

• Schedule sleep hours
• Reframe the idea of sleep. If you don’t value it, it won’t improve

Get more Sunlight after Waking Up

• 6am to 8:30am (ideally 30min, even on a cloudy day)
• Break time is to get sun light
• Be mindful of the difference between UVA (Ultra Violet) / UVB (Vitamin D)
• Buy Sunglasses that are UV protective

Avoid Screens before Bedtime

• Turn off screen 60min before bedtime
• Turn off cues/notifications
• Blue light blockers: Flux on Mac/Phone (or use Swannies glasses)

Cafeine Curfew

• After 2pm do caffeine curfew (even earlier)
• Small use of Curfew in first hour at the day to boost cortisol (reestablish circadian clock)
• Increase alertness and focus with caffeine, by establishing cycles by 2 days on 3 days off, 2 months on and 1 off, live without cafeine (and retake when you have a big performance or project)

Be Cool

• Temperature 68 Fahrenheit in the room
• Warm Bath 1or 2 hours before going to sleep
• Mattress pads to keep the bed cool (THE CHILIPAD™ CUBE Chilli Technology)
• Warm Socks

Get to Bed at the Right Time

• 10pm-2am recommended (going to bed a few hours after the sun goes down) – Nature give us the cues to goes to sleep
• Don’t work night shift if you can, if not 2-3 days overnight and then a couple nights normal (2 Months overnight and 10 months normal)
• Sleep cycles of 90min, for example: if you go to sleep at 10pm, alarm clock should be at 7am for 6 full cycles (minimum of 4 cycles)

Fix your Gut: Quality of food

• EASE Magnesium (Swore areas, center of the chest, around neck and shoulders)
• High magnesium low aluminum diet veggies (Pumpkins and Sesame) (Spirulina and Brazil Nuts)
• Parasites wake you up in the middle of the night
• Eat organic Superfoods:
  Selenium: Sun Flower, Oysters, cremini mushroom,
  Vitamin C: Camu camu berry, Acerola cherry, Bell Pepper, Kiwi, Strawberry, Papaya
  Triptofane: Turkey Chicken eggs, sweet potatoes, bananas, pumpkins seeds, yogurt, almonds)
  Potasium: Leafy Greens, Potatoes, broccoli, avocados
  Calcium: Kale, Collard greens, Mustard greens, Sardines, Sea veggies, sesame seeds
  Vitamin D: Sword Fish, Tuna, Salmon, macro, Oysters, Shiitake mushrooms, Natural sunlight exposure
  Omega 3: chia Seeds, hemp seeds, walnuts, flax seeds, Flaxseed Oil, Fish Oil, Krill Oil
  Melatonine: Cherris, ginger root, asparagus. Pineapples, tomates and oranges.
  Vitamin B6: Bananas, yogurt peanut butter, spinach, sea veggies, eggs
  Probiotics: Miso, Yogurt, Kombucha, Pickles, Sauerkraut, Kimchi, Kefir
• Prebiotics: Jerusalem Artichoke, raw/cook onions, raw garlic, dandelion greens
• Avoid agricultural chemicals, processed food, preservatives, chlorinated waters (Get a Water filter)

Create a Sleep Sanctuary

• One house plant (English Ivy – Snake plant)
• Jasmine oil in plants or oil diffuser in the pillow case
• Sound of running water: Tabletop fountains
• Do office work outside of the bedroom
• Air Ionizers: (Best Choice Products Air Ionizer, O-Ion Purifiers, Lasko Air Ionizer) or basic humidifier or winter months

Big Orgasm

• Communication is key
• Get physical involvement to get more fatigue

Get it Blackout

• Eliminate the light inside the bedroom (red light disrupts less than blue or white)
• Lower Luminosity of lights in the home before going to sleep, candle light
• Black out curtains to block artificial light
• Roll blanket in the borders to clean light pollution

Train Hard but Smart

• Get activity in the first part of the day
• Set time in your schedule for exercise
• Do something you enjoy
• Get an accountability partner (someone who believes in you)
• Sleep improves workout motivation
• Lift weights twice per week

Get your friends out of your room

• Replace your phone with an Alarm Clock, if possible keep the phone out of the room
• Get the TV out of the bed room
• Electronics should be 6 feet from the bed (horizontal and vertical) using EMF Blocking Mattress Covers (Swiss Shield Wear)
• Turn off Wifi at nights, using a Intermatic Grounded Timer

  Our appliances and electronic devices emit both electric and magnetic fields known as EMFs which produce cancer

Loose Weight

• High fat low carb snack before going bed if needed
• 90 Min before going to bed
• Nutrient deficiency will lead to overeating
• Keep insulin down in the first part of the day: vegetable omelet, avocado, see veggies, omega 3 supplements. Keep fruit to the minimum. Have a smoothie with spinach, berries, protein powder, almond butter, cacao powder, cinnamon, unsweet almond milk and half banana.
  Best is to have Protein eggs, steak or salmon, veggies cook or raw, coconut, olives

Go easy in the bottle

• Stop drinking 3 hours before going to sleep (Do happy hour)
• Drink more water while drinking alcohol. Ratio 4 to 1
• Driving tired is like driving drunk. Don’t drive if you are sleepy (better to have a 10-20min nap), drive with someone at night and take a break every 2 hours

Play your position

• Small pillow to align the natural curve of the spine
• Get in the right position in the middle of the night
• Try sleeping upside down without the pillow, or with a pillow in between the legs to avoid back pain
• Move the arm sideways by not sleeping on top of the shoulder
• Get a good Mattress. Change it every 7 years. Use protective cover (https://intellibed.com/modelhealth/)

Calm your Inner Chatter

• Meditate before going to the bed
• Start with guided meditations
• Make note of your To-do’s, and take action on whatever you have been putting off.
• Journal and read
• Qui-Gong

Beta waves (15-40 Hz): This is the brain rhythm in the normal state of wakefulness, associated with thinking, conscious problems solving, and attention towards the outer world.

Alpha waves (9-14 Hz): When you are truly relaxed, is where meditation begins and it’s a brain wave frequency that heightens your imagination, visualization, memory, learning, and concentration. This is the gateway to the subconscious mind and reprogramming your thinking.

Theta waves (4-8 Hz): Theta brain waves are present during deep meditation and light sleep, including the important REM dream state. This is the domain of your subconscious and only experienced momentarily as you drift off to sleep from alpha or wake from deep sleep. We are more receptive to insights and information beyond our normal conscious awareness in this state. Some experts state that theta meditation amplifies intuition and other extrasensory perception skills.

Delta waves (1-3 Hz): The delta frequency is the slowest of the frequencies and is experienced in deep, dreamless sleep. It is also seen occasionally in very experienced meditators. The delta state is critical to the body’s healing processes. Most regeneration and healing happen in this brain-wave state, making getting enough deep sleep critical to our survival.

Supplementation (try other advises first)

• Chamomile or Kava kava or Valerian Tea
• 5-HTP, GABA, and L-Tryptophan (Not natural herbal preparation like the previous)
• Never mix with alcohol
• Find your own dosis

Be Early to Rise

• Consistent bed schedule: Within 30min of ideal time
• The Gradual Method: Push back the time to go to sleep by 15min every day until you meet the desired time
• Put the alarm across the room

Body Work that Works

• One massage per week
• Contract muscles for 5-10secs and then relax
• Look for self-massage tools

Dress Better

• Men: Boxers, loose fitting pajama bottoms, basketball shorts, basic t-shirt if you want, or go naked
• Avoid tight underwear or bras for women

Get Grounded:

• Receive vitamin G by being Barefoot on the ground: soil, grass and sand (10min each days)
• Earthing is about transferring free electrons to the body through exposed skin. Pair with unpair electrons in order to avoid free radicals
• Getting grounded after a flight corrects circadian rhythm for jet lag
• https://www.earthing.com/

Ritualize the Night

• Read some Fiction
• Take a warm bath (use aromatherapy or magnesium bath salts)
• Stretch
• Journaling
• Gratitude Log
• Meditation/Prayer

3 recommendations from the author:

1. Hold yourself to a high standard

2. Don’t stop using the things that work

3. Set your environment to support your success!

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