My unrefined checklist for sleep optimization.

1. Run, (helps with being able to fall asleep. Don’t run after 5:00)
2. Don’t drink water after 7 (if you’re urine is clear, you’re too hydrated). (you’ll wake up to pee. Though sometimes you want to do this if you’re trying to lucid dream).

3. Naps (11:30 = 9) (12:30 = 10).

4. Do you have a topic for reflection picked out? (Planning. Math. Personal).

5. Practice N-Backing + Anki because it will enhance your memory.Better recall. (ANKI REVIEWS MUST BE AT ZERO). a. “(Other mental exercises show improvement when trained before bedtime; for example, dual n-back.)
6. Make a to-do list for the next day.
7. Keep a list of problems to solve by your bed (also, relaxation procedures. Try them out).

8. Put EWLD by your bed. (convenience is the determining factor) (small inconveniences).

9. Supplements (Melatonin, 5HTP, Mg) (Water) (Add to nootropics journal). (Camomil).

10. Retainer, Put phone by your bed, Stretch, Earplugs in your pocket.
11. Pillows by bed so that you can switch to fetal position. (I normally lay on my back)
12. Tuck shirt in.

13. Experimenting with covers (no covers).

14. Yawning. (definitely helps you fall asleep.)

15. Go through mental procedure to relax (61-point relaxation. CBT affirmation (like anxiety is dumb. Quit worrying, go to sleep).
16. Options- pick a problem to solve. Pick an affirmation to repeat. Pick an image or dream to incubate.
17. Make sure you don’t fidget. (why do I fidget?) (how do I stop that?)

18. (As soon as I realize I’m awake, I want to lay perfectly still). (this applies even when you’re waking up to pee). I want to recall my dreams, then put htem in a memory palace, then go through the rest of the wake-up procedure.

19. Wake up procedure (after dreams) a. Go through memory palace. b. Kickstart the mindset I want to be in for the rest of the day. (how?) i. (Collect, collect, collect). ii. Don’t be anxious (about anything). c. Harness creative ideas (on whatever topic comes to mind.). (naps may work better for forced topics)…