SLEEP

FUNDAMENTALS

WITH Rían DORIS

 flowresearchcollective.com

youtube.com/riandoris

CONTENTS
SLEEP AND FLOW

001

SLEEP FUNDAMENTALS

002

SLEEP OPTIMIZATION 003

 flowresearchcollective.com

youtube.com/riandoris

Sleep and Flow

Your daytime flow states are created while

you sleep the night before. Therefore one of
the most important skills to master in peak
performance is sleep.

the exhaustion ceiling

Without great sleep, you're suffering under the exhaustion ceiling.

BAD SLEEP GOOD SLEEP

The exhaustion ceiling keeps you locked out of flow Mastering your sleep is how you shatter the
states and degrades every quality of your life. It’s exhaustion ceiling, enjoy your everyday life
like wearing blurry goggles that keep you anxious, again, and tap into your full potential as a
distracted, irritable, and emotionally down. productive human being.

Perfect sleep comes from mastering

the fundamentals and not overlooking
them on any given night.

001
 flowresearchcollective.com

youtube.com/riandoris

Sleep Fundamentals
01 Go to bed Deaf: 02 Go to bed Blind:

Use ear plugs to block out any sound disturbance Use a sleep mask or use black out curtains to make
or constant noises of appliances in your house your room as dark as possible. Use black out tape to
that subconsciously interrupt deep sleep states. remove the light coming from any devices in your room.

03 Go to bed Cold: 04 Go to bed Hungry:

65°F

Set your room temperature to 65 degrees. You Eat your last meal of the day at least 3 hours before bed
want to be slightly uncomfortable with how cold every night so that your digestion doesn’t reduce the
it is in order to optimize your nervous system for quality and recovery potential of your sleep.
the best recovery possible while in sleep.

05 Sleep at the same time every night: 06 Only use your bed for sleep and sex:

Train your circadian rhythm to work for you If you’re in bed and you can’t fall asleep, get up
instead of against you. Pick your nightly bedtime grab a book or do something till you’re tired enough
based on your natural sleep patterns, don’t work to get in bed and fall asleep immediately.
against your biology.

002
 flowresearchcollective.com

youtube.com/riandoris

Sleep Optimization 01
Once you consistently implement the sleep fundamentals for three
months straight you can take your sleep to the next level by buying a
biometric sleep tracker (WHOOP, OURA RING, etc.) and tracking how
much better you sleep with these advanced optimizations….

01 POWER DOWN RITUAL Tie all loose ends for the day by writing down any open
loops and thoughts that you are ruminating on. Then write
down the action items to solve each the next day. This will
give you psychological closure so that you don’t stay up
thinking about them.

02 CUT FLUID INTAKE 90 MINUTES Getting up to use the restroom in the middle of the night
BEFORE SLEEP can spike your cortisol and kick you out of your sleep cycle.
This will destroy your potential for flow states the next day.
You can also add a pinch of salt or electrolytes to your last
drink of the day to help mitigate fluid wake ups.

03 HIGH QUALITY MATTRESS

There’s truth in advertising. You’ll spend a whole 26 years
AND PILLOW of your life laying in your bed. Invest in organic cotton
linens as well to cover your new high end bedding. 

04 NEOPRENE MOUTH TAPE Breathing through your mouth while asleep can cause
lung, heart, brain, and dental issues. Tape your mouth shut
every night to keep your health optimal.

003
 flowresearchcollective.com

youtube.com/riandoris

Sleep Optimization Cont’d

05 COOLING MATTRESS AND Prevent night time wake ups and mitigate
WEIGHTED BLANKETS anxiety and stress by promoting a natural
nighttime serotonin release. 

06 SUPPLEMENTATION L-Theanine and Magnesium Citrate promote alpha brain

waves, relaxation, and are a natural sedative to help you
NH2
get to sleep and increase the quality of your brain
OH
Mg++ recovery during sleep.

HO O
O O
O O
-O
NH O-
OH

07 REGULAR EXERCISE AT LEAST

Exercising too close to bed overstimulates your nervous
3 HOURS BEFORE BED system and degrades sleep quality. It’s best to exercise
3 hours before bed. That being said, always prioritize
exercising over not exercising for overall better health
and flow proneness.

3H

08 ONLY NAP FOR 20 MINUTES AND To take an elite level nap, make your room as dark as
6 HOURS BEFORE BED possible, strip all your clothing off, and set a timer to
end your nap. 

20

003
 flowresearchcollective.com

youtube.com/riandoris

THANK YOU

FOR YOUR SUPPORT!

FOLLOW ON TWITTER

@RIANSWEETDORIS

FOLLOW ON INSTAGRAM

@RIANSWEETMANDORIS

FOLLOW ON TIKTOK

@RIANDORIS

CONNECT ON LINKEDIN

@RIAN DORIS

Subscribe to Rían Doris on Youtube to support

the channel @RIANDORIS

005