# Sleep notes ## 1. Healthy sleeping habits 1. **Set up nighttime rituals.** Do something that will relax you, such as take a hot shower or read. Meditate, draw, stretch, light incense, make a to-do list for tomorrow. Do you follow suit with 50 percent of Americans and watch TV before falling asleep? A recent study wags the finger at you, concluding that watching the tube before bed is one of the two main factors in sleep loss. 2. **Go to bed at the same time every night.** By going to bed at the same time every night, you’ll have more consistent sleep cycles, which will come in handy later for inducing lucid dreams. 3. **Bed, bath, and the great beyond.** Your bedding is important. Your bedroom should be dark, comfortable, and quiet. It should feel safe, your own private sanctuary where you can go to feel calm and peaceful. 4. **Make Grandma proud.** Alcohol, tobacco, marijuana, and coffee actually affect your dreaming negatively. Each substance has a different side effect, such as suppressing REM and extending the stage of deep sleep. You certainly don’t have to change your lifestyle completely, but since these substances are not conducive to dreaming, try to minimize your intake while preparing for a lucid dream. --- ## 2. Hibern8 By Ed Tooley - **Caralluma Fimbriata extract (CFE):** derived from a cactus-like plant, which has been clinically researched for its therapeutic potential. - **Palmitoylethanolamide (PEA):** is an endogenous fatty acid amide produced naturally in the body in response to injury and stress. It is found in lipid extracts of foods and plants such as egg yolk, peanuts and soybeans. - **L-Theanine:** is a naturally occurring non-proteinogenic amino acid that is found in teas and other natural sources. - **Magnesium:** Magnesium threonate is a synthesised form of magnesium. Chemically, it is a salt that forms when a manufacturer combines magnesium with threonic acid. - **Griffonia Simplicifolia:** aka 5-Hydroxytryptophan (5-HTP) is a precursor to serotonin and a byproduct of tryptophan. Plants are a rich source of 5-HTP, and Griffonia simplicifolia is often used for the extraction and the commercial production of 5-HTP. - **Montmorency Cherry Extract:** Tart (Prunus cerasus L.) cherries are processed to produce tart cherry juice and tart cherry juice concentrate. - **Chamomile extract** is a bioflavonoid compound (specifically a flavone) that is found in a wide variety of plants and herbs. It is very abundant in chamomile tea. - **Ashwagandha:** Ashwagandha, also known by its scientific name Withania somnifera, is a medicinal herb that has been used for centuries in traditional Ayurvedic medicine and is known for its adaptogenic properties, which means it may help the body adapt to and manage stress. - **Vitamin B6:** Pyridoxine hydrochloride or Vitamin B6, is a water-soluble vitamin found naturally in many foods as pyridoxine, as well as added to foods and supplements. --- ## 3. How to fall asleep fast by Richard Yu 1. **Follow the 10-3-2-1 method.** 10 hours before bed no stimulants, 3 hours before bed no food, 2 hours before bed no work, 1 hour before bed no electronics 2. **Do a brain dump.** Once stopped working write on a piece of paper all my deadlines, thoughts, ideas, stresses... 3. **The colder, the better.** If possible set the bedroom temperature a few degrees cooler one hour before bed 4. **Exhaust yourself throughout the day** - 10 hours before bed: No Caffeine - 3 hours before bed: No food - 2 hours before bed: Stop Working - 1 hour before bed: No Electronics - Brain Dump - Journaling --- ## 5. Paul Saladino Night routine by Paul Saladino Sleep is business. Plain and simple. Other than optimizing my food, there is nothing I have found to be more beneficial to my performance every day than optimizing my sleep. This means I don't mess around with these tenets... Light on my skin and eyes and grounding (usually through surfing) first thing in the am... I don't wear sunglasses, ever. I also don't wear contacts in my eyes during the day. 10 hour feeding window, strictly adhered to. First bite of food 630am, last bite at 430pm. You know what I eat: #Animalbased Red light in the house at night, all of them. Yes I am a lizard. All devices red screens after dark (Iris, etc). Firelight if I can. No electronics 1 hour before bed. Read a book, meditate, etc.. I do not watch TV. Ever. Cool dark room, cooling pad on bed, consistent bedtime (845-915pm).