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Learn Optimal Sleep to Improve Your Health, Energy, and Mind
Sleep Hacking Primer: Key Sleep Fundamentals
Welcome and Understanding Your Sleep Cycle
Introduce Yourself!
Quality vs. Quantity + Deep Sleep
The 90 Minute Misnomer
Fundamental Deep Sleep Variables
An Overview of the Big 3
Body Temperature
Light Exposure
Consumption
Drilling into Exercise, Consistency, and Light Exposure
How Exercise Affects Sleep Quality
Consistency (Weekend Hero Version)
Optimizing Light Exposure During the Day
Optimizing Light Exposure in the Evenings
Digging into Consumption + Sleep
A Primer on Stimulants
The Effects of Alcohol and How to Mitigate Consequences
The Importance of Hydration
Good Food, Good Sleep
Sleeping Aids
Sleep Environment and Best Practices
The Perfect Sleep Temperature
Overcoming Noise
Your Bed Is Your Sanctuary
Optimal Breathing for Sleep
Sleep Posture
Waking Up, Napping, And Falling Asleep
Key to Feeling Great After You Wake
Falling Asleep and Combatting Restlessness
Napping: What You Need to Know
Conclusion and Next Steps
Key Takeaways and Personal Results
Core Content Summary
Putting this Into Action
Your Sleep Hacking Worksheet (blank)
Filled In Example Sleep Hacking Worksheet
PDF Versions of Each Module
Sleep Hacking Primer: Key Sleep Fundamentals PDF
Fundamental Deep Sleep Variables PDF
Drilling into Exercise, Consistency, and Light Exposure PDF
Digging into Consumption & Sleep PDF
Sleep Environment and Best Sleep Practices
Waking Up, Napping, and Falling Asleep
Next Steps PDF
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Quality vs. Quantity + Deep Sleep
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