Preface

• why we sleep
• 太阳光
• sleep的trigger process(habit)
• sleep 量表

Wrong pattern

• Connected anxious thinking with sleeping
• Need to unpair and repair
• Think these in advance

How to take steps

• Step 1: Make a list
• Step 2: Sort through your worries
• Step 3: Create a plan
• Step 4: Acceptance
• Step 5: Shifting your focus
• Extra: brain dump

Sleep Schedule

• Wake up at 11:30 AM every day.
  • Alarm set.
• When I wake up, take a walk around the block.
• After the walk:
  • Do weights.
  • Do stretches.
  • Do jump rope exercises.
• Limit to two cups of green tea:
  • In the early morning.
  • Before noon.
• No use of digital devices or bright light in the room once the sun goes down.
• Install Twilight on my phone.
• Take a shower approximately two hours before bed (after dinner).

ref

• huberman lab toolkit for sleep