The biggest thing that disrupts my sleep these days—which I have tested—is having a late dinner. Eating dinner after 10 p.m., which can sometimes happen when I go out with friends, will have the biggest effect on my sleep according to my Oura ring. My ring will detect that my sleep has been disrupted and predict that I had a late dinner. When I have a good night’s sleep, it’s as if I’ve taken steroids for the brain. My thinking, cognition, and ability to get things done are all to the next level. Sometimes I’ll read a book instead. One of the little changes I’m doing is switching from reading on my iPhone to a Kindle device, which better emulates the texture and lighting of paper. My Kindle device also doesn’t distract me with WhatsApp messages or Instagram notifications. 11 p.m.: I start winding down and getting ready for bed. Before I lie down, I make sure the room is set at an ideal temperature of 20 degrees Celsius (68 degrees Fahrenheit), as slightly colder temperatures help facilitate thermogenesis2, which may allow the body to burn more calories in your sleep. 11:30 p.m.: I brush my teeth, do my skin care routine, and take my nightly sleep supplements before lying in bed. 12 a.m.: As my head hits the pillow, I always have a ritual that I go through in my mind that helps me facilitate my sleep, which is the nighttime version of The 6 Phase Meditation I coined. I ask six questions: Today, Vishen is listed in the Watkins list as one of the top 100 Most Influential Spiritual teachers of 2022. His show, The Mindvalley Podcast, is ranked among the top 5 percent of all podcasts worldwide. His first book The Code of the Extraordinary Mind is now translated into 25 languages. His second book The Buddha and the Badass hit #1 on the Wall Street Journal and various business bestseller lists. Vishen’s widely practiced 6 Phase Meditation—which is hailed by famous athletes and celebrities—was recently published as a book in September 2022, and instantly became a bestseller and top meditation book of 2022.
