Resources

• Find your chronotype with The Power of When Quiz
• Measuring your sleep
  • Without doubt the best option is the Oura Ring
  • I used the Sleep Cycle App for a while, its a cheaper alternative but not as accurate
• Keeping the room cool using a ChilliPad
• Screen filter – F.lux
• Blue blocking glasses – True Dark Twilights
• Magnesium supplement – Life Extension Magnesium Caps
• Nose cancelling headphones – Bose QuietComfort 20 Acoustic Noise Cancelling Headphones
• Protein snacks
  • Bulletproof Collagen Bars
  • Primal Kitchen
• LED ear buds – Human Charger
• CoQ10 / PQQ supplement
  • Bulletproof Unfair Advantage
  • AlmsBio Glutathione with CoQ10 and PQQ

References

The following is a list of the references and citations with clickable links to save you time:

1. Von Ruesten, A., Weikert, C., Fietze, I., & Boeing, H. (2012). Association of sleep duration with chronic diseases in the European Prospective Investigation into Cancer and Nutrition (EPIC)-Potsdam study. PloS one, 7(1), e30972. PMID: 22295122 – DOI:10.1371/JOURNAL.PONE.0030972
2. Beccuti, G., & Pannain, S. (2011). Sleep and obesity. Current opinion in clinical nutrition and metabolic care, 14(4), 402─412. PMID: 21659802 – DOI: 10.1097/MCO.0B013E3283479109
3. Nutt, D., Wilson, S., & Paterson, L. (2008). Sleep disorders as core symptoms of depression. Dialogues in clinical neuroscience, 10(3), 329─336. PMID: 18979946 – Retrieved from https://pdfs.semanticscholar.org/734e/decb4e4907bdbfd74d1b2ad06299baf17551.pdf?_ga=2.80069712.636098706.1548679387-1321353299.1548679387
4. Shan, Z., Ma, H., Xie, M., Yan, P., Guo, Y., Bao, W., & Liu, L. (2015). Sleep duration and risk of type 2 diabetes: a meta-analysis of prospective studies. Diabetes care, 38(3), 529─537. PMID: 25715415 – DOI: 10.2337/DC14-2073
5. Spurgeon, D. (2002). People who sleep for seven hours a night live longest. BMJ: British Medical Journal, 324(7335), 446. PMCID: 1172056 – DOI:  10.1136/BMJ.324.7335.446/E
6. Heatley E., Harris M., Battersby M., McEvoy R., Chai-Coetzer C., & Antic N. (2013). Obstructive sleep apnoea in adults: A common chronic condition in need of a comprehensive chronic condition management approach. Sleep Medicine Reviews, 17(5), 349─355. PMID: 23434125 – DOI: 10.1016/J.SMRV.2012.09.004
7. Ferriss, T. (2016, October 13). My Evening Routine for Optimal Relaxation and Sleep. Retrieved from https://tim.blog/2016/10/13/my-evening-routine-for-optimal-relaxation-and-sleep

If you find any dead links or have comments on the resources, please get in touch here