I Had 88% Sleep Performance In 2024
I averaged 7:30 hours per night — 1 hour more than the average Whoop user.
I didn’t always have great sleep though. I struggled for years.
Think restless nights, and even sleep anxiety.
But I didn’t give up.
Here’s how I did it with 8 habits (free tracker at the end):
1. Consistent Bedtime
Stick to a consistent sleep schedule. Even on weekends.
Aim for 7-9 hours of sleep each night.
Prioritise your bedtime like you do work meetings.
Don’t let people drunk on sleep deprivation tell you otherwise.
Sleep is cool.
2. Curate Your Sleep Environment
Keep your bedroom:
- Cold (60-67°F or 15-19°C)
- Dark (e.g., blackout curtains, wear sleep mask)
- Quiet (can use earplugs)
Invest in a comfortable mattress and pillows.
Use cotton, linen, or silk.
There are temperature-controlled mattresses like Eight Sleep. Cool stuff.
3. View Sunlight
Get outside within the first 15-30 minutes of waking up.
This sets your circadian rhythm (body’s natural clock for sleeping, eating, etc.) and boosts your mood.
View morning sun for:
- 5 minutes in nice weather
- 10 minutes on cloudy days
- 20-30 minutes on overcast days
4. Avoid Stimulants
Cut caffeine and alcohol at least 10 hours before sleep.
They each disrupt your mood and sleep.
I don’t consume them at all.
But find what works best for you.
5. Avoid Late Meals
Try to eat your last meal 4+ hours before bed.
Eating close to bedtime disrupts:
- Digestion
- Blood sugar levels
- Melatonin production
You want your body to use its energy to recover.
Not for working on your massive meal.
6. Dim Bright Lights
Dim your lights 1-2 hours before bed.
Use:
- Warm (red is best) lighting
- Blue light filters on devices
- Blue light-blocking glasses
Limit screen time at least 1 hour before bed.
For the passionate ones, candlelight and moonlight are fine.
7. Wind-down Routine
Set aside 30-60 minutes to wind down. For example:
- Read (on paper)
- Take a hot shower
- Do breathing exercises (e.g., 4-7-8 method)
- Listen to soothing music
Transition from “work mode” to “sleep mode.”
8. Track Data
Track your sleep. Use a journal or sleep tracker.
Monitor
- Consistency
- Time in bed
- REM & Deep sleep
- HRV (heart rate variability)
- Respiration
- RHR (resting heart rate)
Adjust your habits based on the data.
What do I use?
Both Whoop and Garmin. Others work too.
How to build these habits?
Step by step. One at a time.
Slow is fast when it comes to reshaping your sleep.
I once chased a good night’s sleep so much that I developed sleep anxiety for months.
But I relaxed, stayed consistent, and turned things around.
And in 2024, I finally cracked sleep. My mind was focused, my energy soared, and life just flowed.
The metrics? 88% sleep performance and an average of 7.5 hours of sleep per night.
You can too.
Start fixing your sleep today to be a top performer.
Thanks for reading this far. If you found value in this article, share it to help more people sleep better!
I’d appreciate it. And the world would be a better place if everyone got a good night’s sleep.
Want my free sleep checklist to track your progress? Use it:
Got insights or burning questions? Drop them below—I’d love to hear your take!
