How to avoid burnout.

Keep your sleep debt in check:
Sleep serves as a key lever we can use to limit our risk of burnout.

But managing sleep debt isn't solely focused on the number of hours of sleep.

Not all sleep is created equal.

Learn how to maximize your sleep to improve your energy levels:
Understand your Optimal Sleep Level

Most people don't know how much sleep they should be getting.

The commonly-cited statistic is 8 hours.

However, it ranges from person-to-person.

Studies have shown that 13.5% of the population may need 9 hours or more a night.
Maintain a Consistent Sleep-Wake Schedule

You can only achieve consistency by being realistic.

Build a sleep schedule that conforms to your:

• Sleep need
• Social schedules
• Chronotype (early bird v. night owl)
• Target goals (morning workouts v. evening runs)
By building consistency, it'll enable you to:

• Ditch the alarm clocks
• Align our circadian rhythm
• Build momentum toward our goals
• Approach every day with high energy levels
Learn Rapid Sleep Techniques

Another way to recover from high sleep debt is by leveraging well-timed naps.

Squeeze in more naps by reducing the friction to fall asleep.

Leverage the Military Method to fall asleep quickly:
1. Assume a comfortable position

2. Focus on relaxing each part of your face (eyelids, jaw, lips and brow)

3. Take deep breaths and relax your chest

4. Relax your lower body last, going from hips to feet

5. Imagine a wave of pressure pushing you downwards
Build a Wind-Down Routine

A buffer between work and sleep improves sleep efficiency and stress management.

Here's what mine looks like:

• Remove phone
• 0 notifications
• Practice breathwork
• All screens reduced blue light mode
• Write down 1 intention for tomorrow
Get Early Sunlight

This is my biggest takeaway from @hubermanlab:

• Low solar angle sunlight (around sunrise/sunset)
• Optimal stimulus for setting circadian clock
• Has helped me improve wakefulness, mood, energy levels, and sleep performance
Get Daily Movement

Movement is a core part of my health playbook:

• 3x Yoga per week
• 10k steps daily
• 1x cardio workout every morning

It's helped me:

• Reduce sleep onset
• Increase REM sleep
• Decrease amount of time awake in bed
Invest in Sleep Quality Equipment

We spend at least 1/3 of our life in bed.

These tools have helped me increase performance (in order of importance)

• Magnesium before bed
• Tempered mattresses
• Blackout curtains
• Blue-light blocking glasses
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Thanks for reading! Follow me @matt_gray_ for more content like this.

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Daily movement is such an important factor Matt! Nice thread!