How do you even sleep at night?

Sleep. We never get enough:


Justin consistently wakes up between 2am-4am and can’t get
back to sleep.

Jon woke up at 4am. Often reports bad sleeps.

Justin asked on Twitter and got tips:

Josh Pigford, Baremetrics, says: “CBD oil. Previously I
was a very "active" sleeper...talking, getting up, etc. It'd
also take me upwards of 30 minutes to get to sleep and I'd
regularly wake up in the middle of the night and not be able
to get back to sleep. Haven't had any of those issues since
using CBD oil.”

Scott Bolinger:

no caffeine after 10am

no work after dinner

non-fiction books only at bedtime

dark lighting in house hours before bed

same schedule every night

don’t use alcohol to fall asleep (it’s a sedative,
not a sleep inducer)

weed blocks REM sleep 

I know you’re not drinking, but alcohol and marijuana
affect REM sleep.



Steven Kovar: "A-Z gratitude" routine. Name something
you're grateful for that starts with the letter A. Move on to
B. Etc. Never gotten past K.”

Wailin Wong, Basecamp: “One small thing that's really
helped me is getting a sleep mask (Alaska Bear brand).
Temperature of room and limiting blue light exposure.”

Resource: Matt Walker, Why We Sleep

Regularity: go to bed at the same time, and wake up
at the same time.

Light: in the last hour before bed, switch off half
the lights, no screens

Keep it cool: your brain needs to drop its
temperature by 2-3 degrees to sleep. The cold pads might
work. Warm bath before sleep helps too.

Siesta in the afternoon







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Show notes:


Justin's sleep tweet

Book: Why we sleep

Justin's sleep blog post



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