UNOP-Rule 13 Sleep Sanctuary - The Bedtime Lab for Peak Performance
- Dr Harakech
- Mar 15
- 3 min read
Updated: 3 days ago
Turn your bedroom into an oasis of regenerative sleep. By pairing a consistent wind-down routine with ambient adjustments, you train your brain to slip into rest mode and gear up for next-day performance.
A U365 5MTS Microlearning 5 MINUTES TO SUCCESS UNOP Neuro-Hack |
How to Do It (Steps)
Screen Curfew: Power down electronics 60–90 minutes before bed.
Warm Light: Dim overhead lights; use bedside lamps with soft, warm bulbs.
Cool Room: Keep temperature around 18–20°C (64–68°F).
Darkness Matters: Use blackout curtains or an eye mask to block out light.
Consistency: Stick to the same bedtime and wake-up times daily.
5M2S Key Point
Your sleep quality anchors cognitive performance. Give your brain the cues it needs to regenerate fully.
Origin
These standard sleep-hygiene practices are recommended by neuroscientists like Dr. Andrew Huberman and sleep experts such as Matthew Walker (author of Why We Sleep).
Science-Backed
Regular Sleep Times: Reinforce your circadian rhythm, improving restorative sleep cycles.
Blue Light Suppression: Blue wavelengths from screens delay melatonin release.
Memory & Deep Sleep: Studies show that quality deep sleep is pivotal for memory consolidation and next-day cognitive function.Matthew Walker’s Sleep Research
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