A Cool Guide to Perfect Your Sleep

Alternatively, I can stay up until 3AM playing video games and doom scrolling and then be irritable all day as I slam coffee after coffee.

This is the way

Use a medical tape to shut your mouth while sleeping

I.e wake up after nightmares about suffocation

I get deeply congested at night. Taping my mouth shut would be an interesting endeavor

I wish each point had a footnote pointing to a study. Most of these sound pretty reasonable, but I wonder if any are simply thought to be beneficial with no actual positive effect.

This is the podcast episode the graphic references. I think he references the studies in the podcast. Unfortunately it seems direct links aren't readily available on the show page.
- Thanks!
- Awesome! Thank you!

Well, I'm hitting the avoid exercise recommendation.

Do not use a window for sunlight?! How else am I to obtain sunlight?

I'll add a very, very important thing. Use an app to kill the blue light coming off your screen(s). Notice how when you see a TV screen from the street or behind curtains it's always blue?

Notice how the dawn starts out bluish and dusk goes red? The blue light is energizing you, telling you to be awake.

an app? all phones have had night light for the past 5 years minimum
Every OS has this feature (including DEs like KDE)
The likely reason they say to not view through a window is because you won't get any vitamin D through a window and it also reduces the brightness compared to being outside. Get the app Lux on your phone which can measure brightness and it's a phenomenal difference how much brighter it is outside without really seeming like it

So 11 hours after getting up is a great time to exercise except it's not a good idea to exercise in the afternoon.

I don't know what I'm expecting from a "guide" written by someone who thinks adrenaline and epinephrine are two different things.

4 - Get as much sleep as you need to feel rested. This means going to bed early, not sleepingbin

Strange that they don't mention bimodal sleep (waking for an hour or two in the middle of the night).

An interesting observation, but I track my sleep with a Garmin smartwatch.

I do have to wake up in the middle of the night to use the bathroom (not 1 or two hours, but 10 minutes tops), and my heart rate hits the nighttime low right after going back to sleep; my "body battery" ramps up after that point, too.

Anecdotally, this seems like a good thing to be happening.

I'd rather die than take a cold shower. Especially on a cold dark winter morning.

Those exercise hours sound bullshit. Especially because they are based on hours.

The best time I found to have caffeine is after working out at second breakfast. Exercise keeps you awake but the food and rest immediately after causes a crash. You ride through that crash with a coffee then you good for the say.

Multiple sleep patterns seems the most normal of all human sleeping types. The most abnormal is one big sleep (this is due to unnatural light).

This guide seems terrible.