Sleep Tools - Part 1

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May 6, 2024

The podcast delves into the importance of understanding the strategies behind sleep tools. It discusses optimizing sleep habits, creating a pitch-black bedroom for better rest, and exploring various tools like eye masks and weighted blankets. The focus is on improving sleep hygiene and the why behind each tool.

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ADVICE

Four Pillars of Sleep

Prioritize the four pillars of good sleep: duration, quality, regularity, and timing.
Consider individual needs, like chronotype (night owl vs. morning lark), when planning sleep.

ADVICE

Calculate Sleep Opportunity

Ensure enough sleep opportunity (7-9 hours) plus 15-20 minutes for falling asleep.
Aim for a consistent wake-up time and count back to determine bedtime.

ADVICE

Bedtime Routine

Create a personalized bedtime routine to signal sleep time.
Include activities like dog walks, phone charging, showering, and light stretching.

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Hey team! After last week’s episode on toolkits I got a request to do another episode like it but specifically on sleep tools. Now before I jump in on the episode I want to talk for a minute about why I typically haven’t been doing so many episodes on specific tools. What it comes down to is that often the specific tools aren’t what’s important - what tends to be more important are the strategies and reasons behind the tools. I kind of think of like if someone told me that they needed help fixing their bike and I handed them a wrench but they actually had a flat tire. Sure a wrench is great for fixing a bike when it needs something tightened, but without the understanding of what’s actually going on behind the scenes that tool may actually be useless. A specific tools can make all the difference when implementing strategy, we just need to know the why behind it. So for this episode we’re going to be skipping a lot of the basics of sleep - I’ll do another episode specifically about all that. What we’re going to be focusing on in this episode is our sleep hygiene, which is just a fancy way of talking about all the good habits we have related to our sleep. And so we will get into the why behind what we’re doing but in each section we’ll spend some time talking about the specific tools - and I’m going to try and include links to everything I talk about in the show notes - and none of these are going to be affiliate links, just either things I use or have used and probably a few other things just as options - so if you want to follow along with the show notes you can find them at hackingyouradhd.com/182 Sign up for my Newsletter Any And All Distractions Feel free to ask me a question on my Contact Page Find the full show notes at HackingYourADHD.com/182 This Episode's Top Tips

The four pillars of good sleep include duration, quality, regularity and timing.
Create a bedtime routine tailored to your preferences and needs to signal your body it's time to wind down. You can limit screen time before bed by utilizing app blocks or screen time features to minimize exposure to overly stimulating content.
Optimize your sleep environment by ensuring darkness, maintaining a comfortable temperature, and investing in bedding that promotes relaxation, such as weighted blankets or sensory compression blankets.