- 2 Hours before bedtime, I will either go into a sauna and immediately follow with an ice-bath or take a hot bath followed by a cold shower
- This helps improve my circulation, reduce inflammation and aid in muscle recovery
Sleep is always my top priority, and will continue to be in 2021. It is foundational to all health.
I’ve compiled a list of my top 8 sleep hacks that I use everyday to improve my sleep. If you are trying to improve your sleep in 2021, this thread is for you. 👇
- 2 Hours before bedtime, I will either go into a sauna and immediately follow with an ice-bath or take a hot bath followed by a cold shower
- This helps improve my circulation, reduce inflammation and aid in muscle recovery
- Muscle relaxation is key for restful sleep
- I use @NTRecovery NormaTec Leg Pulse 2.0s at night to help increase blood flow in my legs & relieve muscle tension
- Bright/harsh lighting delays the production of melatonin & sleep onset time
- I use @tweethue Phillips Hue lights in my home that turn orange & gradually dim starting at 7PM and completely shut off at 9:30PM
- 30 mins before bedtime, I do mobility exercises to relax my body
- I use my @Hyperice HyperVolt Plus Massage Gun during this time to relax my hips and massage feet, hands and back
- A consistent sleep schedule is key for improving sleep quality
- I go to bed around 9:30PM and wake up at 6:30AM everyday, even on the weekends
- Temperature regulation is key for minimizing sleep disturbances
- I set my @eightsleep Pod temperature to optimize my sleep based on my fitness training, the seasons, and weather
- I set my bedroom temp to 73 degrees
- I cut out alcohol in April 2019 & have never felt better
- Alcohol can negatively affect your sleep quality & energy levels
- See more stats here: https://t.co/3GeW8eSkYb
We run an alcohol test with some @eightsleep beta users. On nights when they didn\u2019t drink they experienced on average:
— Matteo Franceschetti (@m_franceschetti) September 14, 2020
- 7% fewer tosses and turns per night
- 6% higher HRV
- 10% improvement in perceived sleep quality
- 16% improvement in how rested they felt in the morning
- I drink a cup of chamomile tea before bed
- Occasionally, I take melatonin-infused gummies to aid in sleep onset if I am having trouble unwinding and magnesium to relax my muscles
More from Life
1/ Some initial thoughts on personal moats:
Like company moats, your personal moat should be a competitive advantage that is not only durable—it should also compound over time.
Characteristics of a personal moat below:
2/ Like a company moat, you want to build career capital while you sleep.
As Andrew Chen noted:
3/ You don’t want to build a competitive advantage that is fleeting or that will get commoditized
Things that might get commoditized over time (some longer than
4/ Before the arrival of recorded music, what used to be scarce was the actual music itself — required an in-person artist.
After recorded music, the music itself became abundant and what became scarce was curation, distribution, and self space.
5/ Similarly, in careers, what used to be (more) scarce were things like ideas, money, and exclusive relationships.
In the internet economy, what has become scarce are things like specific knowledge, rare & valuable skills, and great reputations.
Like company moats, your personal moat should be a competitive advantage that is not only durable—it should also compound over time.
Characteristics of a personal moat below:
I'm increasingly interested in the idea of "personal moats" in the context of careers.
— Erik Torenberg (@eriktorenberg) November 22, 2018
Moats should be:
- Hard to learn and hard to do (but perhaps easier for you)
- Skills that are rare and valuable
- Legible
- Compounding over time
- Unique to your own talents & interests https://t.co/bB3k1YcH5b
2/ Like a company moat, you want to build career capital while you sleep.
As Andrew Chen noted:
People talk about \u201cpassive income\u201d a lot but not about \u201cpassive social capital\u201d or \u201cpassive networking\u201d or \u201cpassive knowledge gaining\u201d but that\u2019s what you can architect if you have a thing and it grows over time without intensive constant effort to sustain it
— Andrew Chen (@andrewchen) November 22, 2018
3/ You don’t want to build a competitive advantage that is fleeting or that will get commoditized
Things that might get commoditized over time (some longer than
Things that look like moats but likely aren\u2019t or may fade:
— Erik Torenberg (@eriktorenberg) November 22, 2018
- Proprietary networks
- Being something other than one of the best at any tournament style-game
- Many "awards"
- Twitter followers or general reach without "respect"
- Anything that depends on information asymmetry https://t.co/abjxesVIh9
4/ Before the arrival of recorded music, what used to be scarce was the actual music itself — required an in-person artist.
After recorded music, the music itself became abundant and what became scarce was curation, distribution, and self space.
5/ Similarly, in careers, what used to be (more) scarce were things like ideas, money, and exclusive relationships.
In the internet economy, what has become scarce are things like specific knowledge, rare & valuable skills, and great reputations.
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Recently, the @CNIL issued a decision regarding the GDPR compliance of an unknown French adtech company named "Vectaury". It may seem like small fry, but the decision has potential wide-ranging impacts for Google, the IAB framework, and today's adtech. It's thread time! 👇
It's all in French, but if you're up for it you can read:
• Their blog post (lacks the most interesting details): https://t.co/PHkDcOT1hy
• Their high-level legal decision: https://t.co/hwpiEvjodt
• The full notification: https://t.co/QQB7rfynha
I've read it so you needn't!
Vectaury was collecting geolocation data in order to create profiles (eg. people who often go to this or that type of shop) so as to power ad targeting. They operate through embedded SDKs and ad bidding, making them invisible to users.
The @CNIL notes that profiling based off of geolocation presents particular risks since it reveals people's movements and habits. As risky, the processing requires consent — this will be the heart of their assessment.
Interesting point: they justify the decision in part because of how many people COULD be targeted in this way (rather than how many have — though they note that too). Because it's on a phone, and many have phones, it is considered large-scale processing no matter what.
It's all in French, but if you're up for it you can read:
• Their blog post (lacks the most interesting details): https://t.co/PHkDcOT1hy
• Their high-level legal decision: https://t.co/hwpiEvjodt
• The full notification: https://t.co/QQB7rfynha
I've read it so you needn't!
Vectaury was collecting geolocation data in order to create profiles (eg. people who often go to this or that type of shop) so as to power ad targeting. They operate through embedded SDKs and ad bidding, making them invisible to users.
The @CNIL notes that profiling based off of geolocation presents particular risks since it reveals people's movements and habits. As risky, the processing requires consent — this will be the heart of their assessment.
Interesting point: they justify the decision in part because of how many people COULD be targeted in this way (rather than how many have — though they note that too). Because it's on a phone, and many have phones, it is considered large-scale processing no matter what.
