May 3, 2016

FRF 003 : How to get higher quality sleep, when you can't have the quantity you'd like

Tips to get quality sleep while on a tough shift worker schedule

In this episode we talk about sleep. Much of this information was obtained by reading an amazing book called "Sleep Smarter" by Shawn Stevenson. You can check it out at

Here are the list of actionable steps we talked about during the podcast:

Get out in the sun for 10-15 minutes upon waking

Stay away from electronic devices 90 minutes before bed

Block out all sunlight from entering your room if possible

Stay away from caffeine up to 8 hours before bed

Make sure you prioritize your "Money Sleep" by being asleep between 10pm-2am whenever possible.

Keep your room within 60-68 degrees while sleeping

Stay within those 1.5 hour sleep cycles... I.E. 6 hours, 7.5 hours, 9 hours.

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