Saturday morning in Operation Headache I wrote: “Based on my own lifehacking, taking melatonin produces 80% of the returns of everything I’ve tried to increase deep sleep, increase REM sleep, increase overall length of sleep, and to reduce bedtime and overnight restlessness.”
This weekend I had my first prolonged IRL contact with family in about six weeks (where my pre-C19 baseline was every two weeks). This had about as strong an impact, so that the slope of the “body battery” curve on my sports watch more than doubled. Here’s a typical night’s recharge rate with no melatonin, and no IRL family contact:
Here’s last night’s, with melatonin and after about three hours of playing with my sister’s kids:
GUTOW was right:
-Increase your energy as much as possible.
Frequent high intensity cardio, full sleep, good diet, vitamins, weight lifting, and quality relationships.
-The majority of happiness comes from relationships with other people.
Invest in your social support network- friends, family, and peers. Especially during tough times.
-In the end, all that matters is taking proper action and having meaningful relationships with others.
One other big effect I’ve caught won’t apply to the rest of you, since I exercise an abnormal amount these days; I’ve really had to crack down on going to sleep without eating a substantial meal an hour or two beforehand, to stock up carbs and protein for recovery. Forgetting or neglecting to eat was always an issue for me but when it began wasting my time and effort spent on exercise due to inefficient recovery periods it had to stop. It’s just stupid to throw time, energy, and gains away for such a petty failure of discipline. Anyway, gotta seek and destroy those 1% gains.
Make Marginal Gains
The unbeatable British Sky cycling team used the famous phrase “aggregation of marginal gains” to dramatically improve their teams performance in both the Olympics and Tour de France. Dave Brailsford, performance director of British cycling understood the importance of making continuous small improvements and the doctrine of marginal gains. Small incremental improvements in any process add up to a significant improvement when they are all added together.
Brailsford believed that if it were possible to make a 1% improvement in a whole host of areas, the cumulative gains would end up being hugely significant. He made small improvements in cycling technique, nutrition; hydration, recovery methods, sleep temperatures and any other area he could find. Team GB used to be a laughing stock in cycling. But in the last two Olympics, Brailsford was proved right when Team GB captured 16 gold medals and the British Sky team riders won the Tour De France three times in the last four years. This is due to a commitment to continuous small improvements.
This same philosophy works in business, it works in sport and it certainly works in triathlon as there are so many skills to master. The majority of your competitors will ignore the little things thinking that they “don’t really matter”. But if you can focus on these one at a time, you will be unbeatable.
Not starving myself of nutrition like a retard is probably more like a 10% gain. Anyway, remember: the rule of 72 says averaging 1% gains per day would double your performance in your chosen field in two and a half months and 37x it in a year.
None of the other sleep hacks I’ve tried recently have had noticeable effects, so otherwise I’ll just stick with my routine from before (blue blockers, audiobook, etc.).