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In Never Stop Learning this week I will be covering the following 1-2-3:

• One Big Thing - Improving your sleep

• Two Recommendations on what to consume this week

• Three Actions to take this week

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One Big Thing - Improving your sleep

As you may have realized from some of my posts, I love statistics. In fact, it's kind of my job to love stats, so I guess that's a good thing. Recently, I took this love of statistics to a new level by purchasing a smartwatch, and it has opened up a whole new world of personal health statistics for me!

This smartwatch tells me everything I could want to know about my health, or at least that's what it feels like. Of course, it's not a replacement for medical advice, but it's still fascinating to see how many steps I take each day, how many calories I burn, and how much deep sleep I get each night.

Speaking of sleep, that's one of the features of the smartwatch that has really caught my attention. It's been a game-changer in terms of my sleep monitoring, and it has got me thinking more about maximizing the sleep I get. Here are some tips that have helped me create a regular sleep pattern and improve the quality of my sleep:

1. Create a regular sleep pattern

Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can make it easier to fall asleep and wake up feeling refreshed.

2. Eat early in the evening

Avoid eating large meals or heavy snacks close to bedtime, as this can interfere with your sleep. Try to have your last meal at least a few hours before you plan to go to bed. If you can have a 14 hour gap between your evening meal and breakfast this will also give your gut a well earned rest.

3. Start winding down an hour before bed

Take some time to relax and unwind before bedtime. This might include reading, listening to music but the important thing here is that you are starting the wind down process. Hitting the brakes at 10pm and expecting to suddenly drop off to sleep isn’t going to work.

4. Read something (not on your phone!)

If you like to read before bed, try to avoid using an electronic device like a phone or tablet. The blue light emitted by these devices can interfere with your body's natural sleep cycle.

5. Turn off your phone automatically at 10:00

Speaking of electronic devices, it's a good idea to set a "bedtime" on your phone that turns off all notifications and alerts at a certain time each night. This can help you avoid the temptation to check your phone and can reduce night time distractions.

6. Have a hot shower before bed

Taking a warm shower or bath before bed can help you relax and unwind, which can make it easier to fall asleep. The heat can also help your body regulate its temperature, which can lead to better sleep. This one doesn’t work for everyone but is definitely worth a try for a couple of nights.

Remember, everyone's sleep needs are different, and these tips might not work for everyone. However, they have certainly helped me get better quality sleep, and I hope they can help you too.

Sleep is one of the most important things you can do to create a more healthy lifestyle. What have you found works for you? 

Two Recommendations - what to consume this week

1. The Knowledge Project Podcast: David Sinclair. Reversing the Aging Process

The Knowledge Project by Shane Parish takes a very wide range of topics each week and is one of my go to podcasts if I’m going on a longer run. In this particular episode he interviews Biologist and Geneticist David Sinclair. His view is there are some easy steps you cant take in your life to maximise your chances of having another 10-20 extra years. He also believes the first person to live to 150 has already been born. Exciting topic. Worth a listen.

2. The Almanack of Naval Ravikant by Eric Jorgenson

You may not have heard of Naval Ravikant. Maybe you have? I stumbled upon him talking on The Knowledge Project Podcast funnily enough but while listening to another podcast on LinkedIn strategy I heard about this book.

Eric Jorgenson has taken tweets, lectures and papers written by Naval and built them into a Almanack. Its a really good read covering everything from how to build wealth, maximise your happiness and how to build mental strength. There is so much that’s actionable in here. I read it in a couple of days but I think I’m now going to re-read it and build some future posts around discussing his work.

Three Actions To Take This Week

My vision for this newsletter is to provide you with weekly actions that you can take away and use in your life in the coming week. So, here are three things you could try this week:

1. Plant Tomato Seeds - you can feel Spring in the air this week here in London. That means you can start to sow a bit of spring yourself. One of the easiest things you can grow at home that are 100 times better than what you buy in the shops is tomatoes.

2. Put aside 30 mins each day to read a book - you will be amazed at how you start to build a habit that will open your horizons.

3. Pick one thing you have been putting off and do it NOW - right NOW…..let us know in the comments what you did so it can inspire others.

📝 Other Newsletters I Recommend

Here are 3 of the newsletters I’m currently recommending that I strongly suggest you check out:

If you’d like to cross promote your newsletter please drop me a line in the comments below.

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