India Remote Work Sleep Hacking

@jacobreal document public lifeguide sleep tutorial wellbeing Updated 2026-04-10

India Remote Work Sleep Hacking

Sleep time that works decently with Pacific Time is bed at 2 to 3 PM PT (during daylight savings this is 2:30 to 3:30 AM IST).

Lowering Resting Heart Rate Before Bed

One way to do this: restorative yoga. See sleep.jacobcole.net.

Generally research Iyengar Yoga and Restorative Yoga using yoga blankets and props. Find a restorative yoga class in your area for deep relaxation.

Meal Timing

Don't eat three hours before sleeping — improves sleep outcomes per Bryan Johnson.

Sleep Tracking

Potentially invest in a sleep tracker like a Whoop strap or Oura Ring to debug sleep quality issues.

Light Exposure

Morning: bright light exposure for at least 15 minutes is helpful. "Morning" in the circadian clock is defined mainly by light exposure schedule, not actual sun schedule. Eating schedule also mildly affects it (a zeitgeber).
Consistency matters: having sleep at a consistent hour is one of the key things to set your circadian clock. It doesn't matter if it's earlier or later — just consistent.
Night: blackout curtains plus high-quality sleep mask needed. Only dim and red light exposure at night. Potentially wear blue blocker glasses.

Nutrition

Generally get a blood panel — but most people need to take substantial amounts of D3, especially if you're not getting tons of sunlight and/or have darker skin. Typically you would want to take D3 and K2 together so you can get a higher dosage of D3 safely.

Optimal Napping

10–20 minutes for short naps (avoids sleep inertia)
90-minute naps for a full REM cycle

Avoid 30–60 minute naps — you wake up in deep sleep and feel worse.

Shifting Your Schedule

You can shift sleep 90 minutes later or 30 minutes earlier per day. Going east (earlier) is harder than going west (later).

# India Remote Work Sleep Hacking

Sleep time that works decently with Pacific Time is **bed at 2 to 3 PM PT** (during daylight savings this is 2:30 to 3:30 AM IST).

## Lowering Resting Heart Rate Before Bed

One way to do this: **restorative yoga**. See [sleep.jacobcole.net](https://sleep.jacobcole.net).

Generally research **Iyengar Yoga** and **Restorative Yoga** using yoga blankets and props. Find a restorative yoga class in your area for deep relaxation.

## Meal Timing

Don't eat three hours before sleeping — improves sleep outcomes per Bryan Johnson.

## Sleep Tracking

Potentially invest in a sleep tracker like a **Whoop strap** or **Oura Ring** to debug sleep quality issues.

## Light Exposure

- **Morning**: bright light exposure for at least 15 minutes is helpful. "Morning" in the circadian clock is defined mainly by *light exposure schedule*, not actual sun schedule. Eating schedule also mildly affects it (a zeitgeber).
- **Consistency matters**: having sleep at a consistent hour is one of the key things to set your circadian clock. It doesn't matter if it's earlier or later — just consistent.
- **Night**: blackout curtains plus high-quality sleep mask needed. Only dim and red light exposure at night. Potentially wear blue blocker glasses.

## Nutrition

Generally get a blood panel — but most people need to take substantial amounts of **D3**, especially if you're not getting tons of sunlight and/or have darker skin. Typically you would want to take **D3 and K2 together** so you can get a higher dosage of D3 safely.

## Optimal Napping

- **10–20 minutes** for short naps (avoids sleep inertia)
- **90-minute naps** for a full REM cycle

Avoid 30–60 minute naps — you wake up in deep sleep and feel worse.

## Shifting Your Schedule

You can shift sleep **90 minutes later** or **30 minutes earlier** per day. Going east (earlier) is harder than going west (later).