ESSENTIAL READING FOR ANYONE WHO LONGS FOR A GOOD NIGHTS SLEEP http://www.fourhourworkweek.com/blog/2008/01/27/relax-like-a-pro-5-steps-to-hacking-yo

"From fat-loss (leptin release decreases with sleep debt) to memory consolidation,
sleep is the currency of high-performance living." - Tim Ferriss

Read the Article "Relax Like A Pro: 5 Steps to Hacking Your Sleep" by Tim Ferriss

http://www.fourhourworkweek.com/blog/2008/01/27/relax-like-a-pro-5-steps-to-hacking-your-sleep/

Tim Ferriss is the author of a fascinating book called The Four Hour Work Week. He also has a great blog. I follow the 80/20 principle with a lot of Tim Ferriss' ideas. He can be very inspiring but I choose to pass on a lot of the suggestions made on his website or in his book. However, some of them have had a profound effect on my quality of life. This link is for a fantastic article detailing five steps to improve your sleep.

In summary:

1. Consume 150-250 calories of low-glycemic index foods in small quantities (low glycemic load) prior to bed. A snack such as celery and nut butter or plain yogurt and fruit would work well. Some sleep problems (and discomfort upon arising) occur when your blood sugar is too low.
2. Use ice baths to provoke sleep. (I skip this one. BRRRRR!!!!)
   
3. Eating your meals at set times can be as important as sleeping on a schedule. (Spoiler alert! This will be the topic of next weeks tweak.)
   
4. Embrace 20-minute caffeine naps and ultradian multiples. This can be useful if you need a short nap. The caffeine kicks in when it's time to wake up. I have found that when I'm really tired a short nap helps me sleep better at night.
   
5. Turn off preoccupation with afternoon closure and present-state training. Make tomorrow's to-do list in the afternoon, so it won't be cluttering your mind when it's time to go to bed. Avoid mentally stimulating things prior to bedtime.