[antifragile 4 🔥 - sleep 😴] the greatest gift we've ever received, short guided sleep meditation, Huberman deep-dive sleep & one idea you've heard before but may need to hear again.
#13: a weekly 4-item newsletter created to inspire dads to use the challenges of fatherhood as fuel for building an incredible life & an antifragile mind.
👶🏻 Two hours before last week’s edition was sent, we welcomed a healthy baby boy into the world! This also means I write to you in a state of borderline hallucinatory delirium, resulting in this week’s theme…sleep 😴
Welcome to the 13th edition of the antifragile 4 🔥.
It’s a weekly 4-item newsletter from The Antifragile Dad created to inspire dads to use the challenges of fatherhood as fuel for building an incredible life & an antifragile mind. Some weeks will have a theme, others will meander. Expect it every Friday.
Here’s this week’s antifragile 4 🔥 - sleep edition 😴:
a book 🎁 with the greatest parenting gift we’ve ever received.
a short guided meditation 🧘 from Insight Timer that routinely knocks me out.
a podcast 🎧 deep-dive on sleep from Huberman Lab.
a simple sleep hygiene idea 📱 that you’ve heard before but might need to hear again.
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1.) a book 🎁 with the greatest parenting gift we’ve ever received.
Sleep. For our kid.
It’s the greatest gift my wife and I ever received…and it came from this book.
After struggling with getting our son to sleep consistently for the first 7 weeks of his life, a friend sent us Moms On Call (0-6 Months), and our lives have not been the same since.
Within two weeks our son started sleeping fully through the night - 7PM to 7AM. And, excepting a few sick nights, he’s slept through the night every single night since.
The authors (former pediatric on-call nurses) claim that any healthy infant can be taught to sleep on a schedule. The requirements are simply that you stick to the schedule + strategy without deviation early on in the process. We can attest to that (and multiple friends who have adopted will also attest). If you stick to it, the shit works, and you are rewarded with a champion sleeper.
With more sleep, we’re better versions of the parents & people we want to be.
You can bet we’ll be dusting off this classic for the newest addition to our family 😴.
2.) a short guided meditation 🧘 from Insight Timer that routinely knocks me out.
Insight Timer is a meditation app I’ve used for years. At some point, I found this short 10-minute Guided Meditation for Sleep from Meg Cox on there.
There’s honestly nothing special about it - all I can say is that 75% of the time, I’m comatose within 8 minutes 😴. It has a ton of listens so I’m not the only one.
3.) a podcast 🎧 deep-dive on sleep from Huberman Lab.
No one summarizes huge amounts of scientific data like podcast superstar Andrew Huberman. And in this episode, he sums up all the best stuff around sleep.
Most of it you probably know. But I always like to get refreshed as good sleep habits tend to erode over time.
4.) a simple sleep hygiene idea 📱 that you’ve heard before but might need to hear again.
👉 Don’t sleep with your phone in your bedroom.
A friend reminded me of this recently. He had been struggling to sleep for a while when he realized that mayyyybeeeee doom-scrolling Twitter in his bed wasn’t helping.
He started leaving his phone downstairs and almost immediately started sleeping significantly better 😴.
Simplest solutions are usually the best.
Shout out to Matt L! 🙏🏻
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Two last things for you this week:
Get some sleep for me 😴
Be fire and wish for the wind 🔥
With love,
Chris