Summary of My EXTREME Sleep Routine For High IQ

Key Wellness Strategies and Sleep Optimization Tips:

Three Long-Standing Sleep Practices:

• Use earplugs every night to maintain a very quiet sleeping environment.
• Create a completely dark room by blacking out windows with curtains or even garbage bags to block sunlight, especially in the morning.
• Keep the bedroom cool (~18°C) using air conditioning (ducted or portable) which also provides white noise to mask other sounds.

Five New Additions to Optimize Sleep Further:

1. Reduce and time caffeine intake earlier:
   • Cut caffeine consumption from 200-300 mg/day to about 100 mg/day.
   • Limit caffeine to no later than 2:00 p.m., ideally finishing between 12:00-1:00 p.m.
   • Switch to mostly green tea, with some decaffeinated options.
2. Fix consistent sleep and wake times:
   • Go to bed at midnight and wake at 9:30 a.m. daily.
   • Aim for 9.5 hours in bed to achieve about 8.5 hours of actual sleep.
   • Consistent timing helps regulate melatonin and cortisol production for better sleep stages and alertness.
3. Supplementation:
   • Added magnesium (magnesium 3-enate and glycinate) and increased omega-3 intake (additional 2000 mg fish oil plus 90g mackerel daily).
   • These supplements may support sleep quality and brain function, though effects are not yet clearly noticeable.
4. Implement a 1-hour wind-down routine before bed:
   • Avoid electronic devices (phones, laptops) from 11:00 p.m. to midnight to reduce blue light exposure and prevent stress.
   • Engage in journaling and deep breathing exercises to lower heart rate and reduce stress.
5. Shift eating and drinking times earlier:
   • Fixed dinner time at 6:30 p.m., finishing by 7:00 p.m., which is 5 hours before sleep.
   • Last water intake by 7:30 p.m. to minimize nighttime bathroom disruptions.
   • This allows digestion to complete before sleep, promoting better rest and recovery.

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Presenters/Sources:

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Wellness and Self-Improvement

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