Sleep, a crucial yet often elusive aspect of health, was a particular challenge for me. Before turning 30, my routine was inconsistent, with a mix of a demanding corporate job, evening CrossFit sessions, night-time meals, and late weekend nights in Berlin’s clubs. This pattern, compounded by marijuana consumption, significantly disrupted my sleep, particularly the vital REM stage. It wasn't until I made some changes that I realized the profound impact better sleep could have on my overall well-being.

Before Challenge:
  1. Mid-2019: Began using a Fitbit, which heightened my awareness of sleep quality.
  2. 2021:
    • Stopped consuming marijuana, leading to a notable improvement in REM sleep.
    • Switched to an Oura Ring, which further enhanced my understanding and quality of sleep.
  3. 2022:
    • Quit my corporate job, allowing for more extended and relaxed sleep periods.
    • Adopted a darker sleeping environment, earlier bedtimes, and more exercise.
    • Significantly reduced nightlife activities.
    • This is the year where my sleep quality improved the most.

Changes for the Challenge:
  • Ensured a completely dark room for sleep.
  • Incorporated daily exercise into my routine.
  • Added quiet air ventilation and grounding sheets.
  • Bedtime before 10 PM + established a wind-down hour.
  • Started using blue light blockers.
  • Set a goal of 9 hours in bed per night.
  • No alcohol.

Future Considerations:
  • Considering an air quality checking device.
  • Exploring temperature-regulating mattresses for optimal sleep conditions.