A magic tactic for sleep and recovery: Defend your last hour
My primary advice to ensure world-class sleep is to defend your last hour. To do so, I developed a comprehensive pre-sleep protocol.
Here are three tactics you can use:
1. Be intentional about devices and exposure to light
While people tend to think that devices emit a steady stream of light, they actually flash at us so fast we can't see it happening. Computers, tablets, and phones operate at 30 to 60 frames per second. Televisions are 120 to 240 frames per second.
Conversely, a nightlight operates on AC current, which is a sine wave. It is not flashing at you. It's a constant flow of light, which you can turn down to emit as little light as possible.
In our home, my family creates a digital sunset every evening. All of our lights are on dimmer switches. Around six o'clock, I'll walk around and dim the lights. My son Adam starts walking into walls. We eventually just pick him up and throw him into bed. It's awesome.
In our bedroom, we have nightlights, and we don’t take devices to bed.
When you wake up in the morning, feel free to zap your brain with light. Blue light is good for you in the morning. But in the evenings, limit light exposure.
2. Understand the impact of exercise on your physiology
I often get questions about exercising at night and whether it disrupts sleep. The answer is that exercise has benefits at any time of day – if you know how to manage it.
Exercising in the morning leads to increased brain-derived neurotrophic factor, which is awesome for brain function all day long. It’s also great for metabolism, especially if you're trying to change your body composition.
Working out at lunchtime is incredible for getting your afternoon back. If you normally have an afternoon crash and brain fog, you can remove that with a workout midday. Do a 20-minute workout or go for a 15-minute walk at lunch. I call it the “second-wind workout.”
An evening workout dissipates stress hormones. If you've built up adrenaline and cortisol all day, you can break them down and clear them out with a workout, which is fantastic.
For example, I try to be deliberate about how I manage a bad day at SickKids, where I work with pediatric cancer patients. Sometimes, on the drive home, I will be smashing the steering wheel, super frustrated. If I walk straight into my house and interact with my kids, that’s not going to go well.
So I do a transition ritual. I go to the climbing gym, the park, the gym, whatever. I call Judith and let her know I didn't have a great day and she says, "Yes, go to the gym, take as long as you want. It's no rush, right? We've got all night.” I go and break down the stress and then head home chilled, ready to be with the family and sleep deep.
The only challenge you have to manage with an evening workout is that your body temperature and heart rate elevate. When you finish the workout, have a cool to cold shower until you stop sweating on your forehead and in your underarms and groin. Run cold water on the back of the base of your neck. Then, do some meditation and read some fiction, and you will be good.
3. Chose bedtime reading that will slow your mind
My sleep protocol involves reading physical books or using a reader that doesn’t emit light. I also avoid reading anything that will activate my brain. For me, that means reading fiction. For other people, that means reading non-fiction like a biography or history book.
Whatever you choose, ensure it helps your mind unwind, gear down and rest. Don’t be lounging in bed reviewing your materials for the big meeting the next day.
Want to learn more?
Check out my new book Rest Refocus Recharge! In the book I cover simple and innovative ways to fight fatigue, feel stronger and live better.
In a 24/7 world, it can be a real challenge to get proper rest and give your mind and body the opportunity to fully recharge. In my new book, I outline how small changes in the way you rest, refocus and recharge can help you improve your mental health, prevent illness and deliver optimal results. In high-performance athletic circles, “deliberate recovery” practices are the secret weapon of the very best. But you don’t have to be an elite athlete to benefit from these strategies. Rest Refocus Recharge offers simple and practical techniques that you can easily incorporate into your existing routine, including:
Rest and sleep
Relax and create
Reflect and learn
Recharge and focus
Regenerate and perform
Let me know what you think about this article and the new book in the comments section below!
