Suggest edit — India Remote Sleep Hacking

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---
tags:
- sleep
- wellbeing
- lifeguide
- tutorial
- remote-work
- india
title: India Remote Sleep Hacking
visibility: public
---

# India Remote Sleep Hacking

Tactical sleep guide for working remote from India on Pacific-time hours. Originally posted by Jacob in Slack (Ideaflow workspace) — surfaced via the noos slack-bot review 2026-04-17.

**Adjacent:** [[health/Sleep]] · [[health/Body Masters]] · [[health/Meditation Masters]]

## Schedule

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**.)

## Wind-down

- **Decrease resting heart rate before bed.** One way: **restorative yoga** ([sleep.jacobcole.net](https://sleep.jacobcole.net)). Generally research **Iyengar Yoga** and **Restorative Yoga** with yoga blankets and props. Find a restorative yoga class in your area for deep relaxation.
- **Don't eat for three hours before sleeping** — improves sleep outcomes (per Bryan Johnson).
- **Only dim and red light at night.** Optionally wear blue-blocker glasses.

## Environment

- **Blackout curtains + high-quality sleep mask.** Both, not either.

## Diagnostics

- Consider a sleep tracker — **Whoop strap** or **Oura Ring** — to debug sleep-quality issues.

## Morning

- **Bright-light exposure for at least 15 minutes.** "Morning" in the circadian clock is mainly defined by light exposure schedule, not solar time. It's also mildly affected by eating schedule (Zeitgeber).

## Supplements

- Get a blood panel.
- Most people need substantial **D3** — especially with low sun exposure or darker skin. Take **D3 + K2 together** so you can use a higher D3 dosage safely.

## Naps

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

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_Source: Jacob's Slack post (#sleep #wellbeing #lifeguide #tutorial), captured in noos slack-bot session review 2026-04-17. Imported to wikihub 2026-04-29._