Sleep Quality

As mentioned in a previous post, consistent good-quality sleep is needed for your body to repair and your brain to clean itself of toxins. Tracking your sleep quality can bring you one step closer to a more restful night.

I have been using an Oura ring since last December. It is an awesome device that uses infrared light sensors to track different variables such as resting heart rate, heart rate variability, body temperature, movement, and sleep. Each day, you get three scores from the data collected: readiness (how well you may be able to perform today), sleep quality, and physical activity (number of steps, calories burned, etc.). You also get recommendations regarding your bedtime routine, which I find very helpful.

To this, you can add more strategies such as the following ones:

Turn Down the Lights

Do your best to avoid blue and bright lights (especially overhead lights) at least half an hour before bedtime for optimal melatonin production.

Don’t Exercise Near Bedtime

Exercise elevates cortisol levels that interfere with sleep. So it is best to avoid exercising at least two hours before bedtime. Restorative yoga or breathing exercises are great alternatives.

Don’t Drink Coffee in the Evening

Your mind needs to wind down at the end of the day, so it is best to drink coffee earlier in the day and probably not after 2 p.m. for most people.

Bring Down the Stress

Being able to clear your mind and stop worrying is essential to getting restful sleep. Deep breathing exercises might be the best tool to help your brain shut down (check out The Breathing Cure by Patrick McKeown).

In Summary

For a better night’s sleep, tracking your sleep with an Oura ring or an app like SleepCycle is a good first step. Turning down the lights at night, avoiding exercising near bedtime, and not drinking coffee late in the day are three other important strategies. Last, deep breathing exercises can help you de-stress at the end of the day. For more helpful tips to get adequate sleep, check out 3 Things to Prioritize on Your Quest to Feeling Better!

Until next time!


Asprey, Dave. “9 Ways To Sleep Better And Wake Up Feeling Like A New Person.” Dave Asprey Email, 3 June 2021, Bulletproof Media. Accessed 10 June 2021.

You can also find me on Instagram.