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Evening routine for 7-8 hours of sleep
LF #176: 50-30-20 eating, sleep in the last 100 years, C.S. Lewis walking routine
Happy Friday!
Let’s jump right in shall we?
🔎 Today’s topics
Evening routine for 7-8 hours of sleep
50-30-20 eating
Sleep in the last 100 years
C.S. Lewis walk routine
Evening routine for 7-8 hours of sleep
I’m a solopreneur with 3 kids (7, 4, 2) trying to build a business and get 7-8 hours of sleep a night.
Here’s my current evening routine:
5:30p-6:00p: family dinner
6:00p-7:15p: family time
7:15p: start kids’ bedtime routine
8:00p: lights off for kids
8:00p-9:30p: time with my wife + read
9:30p: bed
5:30a: wake up the next day
Thursday nights we host a small group from church, so this falls apart.
And other nights?
My kids wake up at 1a, my dog throws up at 3a (he eats socks), or my body wakes me up at 4:30a.
But honestly, this structure serves me really well.
Most nights I get 7-8 hours of sleep, even through kid care and dog vomit.
This might change in the future.
But I’m gonna hit the sack as early as I can, for as long as I can.
🔎 Finds
2 groups in a weight loss study.
Group 1 lost 11 more pounds in 12 weeks.
The difference?
Group 1 ate 50% of the day’s calories at breakfast, 30% at lunch, and 20% at dinner.
Group 2 ate 20% of the day’s calories at breakfast, 30% at lunch, and 50% dinner.
My takeaway?
For weight loss, front load calories earlier in the day, and have a smaller dinner.
This is a massive sleep narrative study.
Interesting factoid on sleep over the last 100 years:
- 1910: 9 hours/night
- 1970: 7.5 hours/night
- Today: less than 7 hours/night
We are sleeping 2 hours less/night than we did 100 years ago.
A 2 hour walk, from 2p-4p.
I wonder if this is how Narnia was written.
Lose 10-15+ lbs in 40 days
At home.
(or your money back)
3x/week. 30-min workouts.
With one kettlebell (which is included).
Be strong,
Don
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