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O/T: HEALTH Improving my sleep

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TonyStark

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I’m already starting to like this app more than the other ones
Hooray for better sleep tonight....

thanks for the thread @Fox, now I see sleep as a measurable goal that I need to achieved.

1C40EA12-B3DC-4752-AE37-B27FFE216413.png

This app is called SleepWatch if anyone is wondering. It’s free and better than the Sleep Cycle one that comes with iOS.
 

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@Fox couple of things i do ......

no caffeine in the evenings
have a simple routine before bed that you do each and every time
take this stuff about 30 min before bed
.... Z-12™ Deep, Refreshing, Restful Sleep Formula - Biotest (you'll have some crazy a$$ dreams!)
no alarm clock the next morning ..... wake up when you

I use L-Theanine and 5-htp to induce lucid dreams... didn't realize someone had combined them in a sleep "supplement." That's cool.

CDP choline also tends to develop those REMsleep episodes, and probably mitigates some of the ill effects of poor sleep.
 

Benedict

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One thing about sleep quality that made a huge difference for me: Room Temperature.

My bedroom now (especially in winter) hast around 16-18° Celsius (60-64 F, I guess). I heard and read that that is an ideal temp. for the sleeping room.

I sleep deeper, fall asleep faster and my nose is more open and free (I have some allergy...)

I went down to 12°C, but then I woke up with a headache in the moring, so that is too low.

BUT: There is one downside to it (at least if you are born as warm-blooded as I am... I really hate the cold): Getting out of bed in the morning is a BIG barrier to cross because the room is so darn cold and the bed is so sweet and warm...

So I'm also trying a solution for that this winter: I installed a smart home thermometer to the heater. It will now start heating the room 45 minutes before I get up in the mornings (or at least try to) and turn off after 1,5 hours.
 

Benedict

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If you want to 'catch up' on sleep. Always do so by going to bed earlier not waking up later. (go to bed 1 cycle earlier).
That's actually the hardest part for me. When I go to bed late I usually can't get out as usual... I always have like 1-1,5h +/- difference on when I get up. Weekends/ late nights with friends even worse.

I feel like crap when I don't have enough sleep. I go for 8h usually.

Any tipps how you manage that? How do you handle it in the morning, if you had too little sleep?
 

WillHurtDontCare

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If anyone here recently got into keto, that messes with your sleep for the first few days / weeks.
 

Kruiser

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- No heavy reading before bed
This one was something I had overlooked also. If I read some great business book before bed my brain was still in thinking mode and took a lot of time to wind down. Now I try to unplug from everything around 7-7:30 and give myself 2 hours to relax.

This is a great tip.

I find "light reading" before bed to be very relaxing. It actually doesn't need to be light at all. I typically read history. It helps me disengage my mind from the day's and tomorrow's challenges.

The key is that it has nothing to do with my day to day life or business. I'm not going to think "Oh! That's an awesome idea! I need to write that down and apply it."
 

Martin.G

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A got a gift of one of these smart health band things recently and I have been fascinated with the sleep tracker...

View attachment 30952

Since I got this thing I have been trying to get a 100 score (not sure if even possible on this app) and have noticed a lot of interesting things about sleep:

- My sleep score highly correlates with the quality of my day
While you can turn any day around when I wake up after a 98/99 sleep I am on fire. I am super sharp, focused, and fresh.

Once my score gets below 95 I can start to see some issues. I am more easily distracted, I take longer to do certain tasks, quality of some work drops etc.

- Drinking a lot of water or eating late in the evening was impacting deep sleep
Probably seems obvious but I had overlooked this. With the 75 hard challenge, I was drinking water well into the evening.

But even one glass near bedtime meant I either had to get up to use the bathroom or my brain wanted too = quality of sleep drops.

- Meditation before bed helps a lot to wind down
I have been using headspace and I get a much deeper, more relaxing sleep.

- No phones/devices for 2 hours before bed
I have tested this and make a massive difference too. We kinda all know this but when you see the data stack up it hits home.

- No heavy reading before bed
This one was something I had overlooked also. If I read some great business book before bed my brain was still in thinking mode and took a lot of time to wind down. Now I try to unplug from everything around 7-7:30 and give myself 2 hours to relax.

- You look better and are more social if you sleep well
This is massive - my eyes, voice, movements, "charisma" > all are better when I sleep well.
Actually at the summit this year I was sleeping terribly and felt a lot of anxiety/stress during the days - I think this was a massive part of it.
When I sleep well I am much more social and just feel and look better overall.

That is it for now but for just a few dollars you can pick one of these things up and start seeing what you can improve.

We all know to sleep better but having real stats helps you make progress.
What gets measured gets done.

Hope this helps. I highly recommend you start tracking this.

Great advices, I've been trying to improve my sleep for a year too. I've been thinking to buy an Apple Watch to track my sleep, but I don't know it is a good idea. What kind of band do you have?
 

ZCP

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had oura ring for about 2 weeks now. awesome, awesome information.
i actually sleep better than i thought!

had already done the black out, blue filters 2 hours before bed, eat 3 hours before, etc.
taking Z12 before bed. try to limit lights and hot showers.
started limiting the water before bed.
need to find more 'leisure reading'. that is a good tip!

really working on trying to get 'deep sleep' time up and consistent. need more data to figure out what is going on.

here is some trend data:
32958

seeing your sleep from each night is really cool. you start seeing things like i always get up at 2a to go to the bathroom type stuff.

32959

sleep is the most important thing! it and bulletproof coffee have upped my efficiency and let me finish my business work earlier each day. allows me to spend more time w/ family and workouts and just relaxing. do less, complete more!
 

Everyman

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Listen to this guy below. He has also written a great book about it - "The Power of When" - well-written, a lot of actionable advice... actually the book is one big actionable advice.

View: https://www.youtube.com/watch?v=36oPKAB1bas
 

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TonyStark

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I’m already starting to like this app more than the other ones
Hooray for better sleep tonight....

thanks for the thread @Fox, now I see sleep as a measurable goal that I need to achieved.

View attachment 31008

This app is called SleepWatch if anyone is wondering. It’s free and better than the Sleep Cycle one that comes with iOS.
That stupid Apple Watch is so uncomfortable to sleep with. They need something better.
 

ZCP

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Clear your head. Capture list, etc. [THIS IS THE KEY STEP]

Set a time and go to bed at that time each day. Create a routine.

Last meal 3 hours before bed.
 

AnneC

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I recently bought a FitBit HR just for sleep tracking. I think I sleep fairly well, but I definitely need to disconnect earlier in the evenings. I’m one of those “surf on my smartphone until bedtime” people.

Last week, I had a terrible sleep score because I worked really late into the night and then went straight to bed. I had nightmares about accidentally screwing up Amazon Flat Files. I’d love to hear more ideas on how to unplug at night.
 

Mutant

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I take my sleep seriously, & one of the best things about lockdown has been a clearing of various sleep disrupters (i.e. going out in the evening) off the schedule. There's never been a better time to solidify your sleep schedule!

As cycles are roughly 90mins, I tend to look at it as a sleep menu:

6 hours - I can function for a few days on this, but less optimal for me
7.5 hours - a good regular amount of sleep
9 hours - the luxury option, I'll be honest, I've been needing this one a lot recently

I try & wake up at the same time every day, & will just go to bed earlier if I need the extra sleep cycle.

I'm also super cautious about light in the evenings - not just from screens, but any light or lamp seems like quite a lot to me these days. I have a street lamp across the road from me that gives me a nice mild glow I can operate under, or if I have to turn the light on I have some warm fairy lights, & a red/orange lamp. I sleep well.

(Apologies to my American friends who watch it turn to black on our video calls - I honestly have enough light! It just doesn't translate the video properly. No I will not turn on a bright light. Sorry!)

Also, here's a bunch of tips from Sleep Smarter by Shawn Stevenson - good book - read it for more info on these.

1) Value sleep properly - put effort into getting the right amount! (so worth it)
2) Get more sunlight during the day, especially early in the morning, to help regulate your circadian rhythm
3) Avoid screens before bed
(& for me, I use both night mode & dark mode after sunset on my phone, & greyscale most of the time anyway, plus f.lux & sometimes greyscale on my computer)
4) Have a caffeine curfew
5) Be in a cool environment
6) Get to bed at the right time - between 10pm & 2am is when we get our most beneficial hormone secretions - if we're asleep (roughly though - that time is impacted by our geographical location)
7) Eat a healthy diet, & consider topical magnesium too
8) Create a sleep sanctuary & try & keep the bedroom just for that, &...
9) Having an orgasm can help you sleep very well afterwards
10) Black out all light sources
11) Get exercise - but not late in the evening
12) Keep electronics out of your bedroom
13) Lose weight (yes being overweight hinders quality sleep! And lack of quality sleep hinders weight loss! What a fun spiral!)
14) Go easy on alcohol, & if you are having some, try & finish at least 3 hours before bed
15) Find a good position to sleep in (he recommends tweaks for back, front, & side sleepers) & get a good mattress & the right sized pillows for your sleep position
16) Meditate
17) Try various sleep supplements if needed
18) Get up in the morning! At a consistent time
19) Try massage, including self-massage/foam rollers
20) Wear suitable clothes or none at all
21) Try grounding - believe @Rabby started a thread on this recently
 

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WillHurtDontCare

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daniel brannum

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I used to use different fitness bands over the years but nothing is really accurate. I am planning on trying the new apple watch SE and see how it is going to be.
 

WillHurtDontCare

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FYI, you can make it easier to sleep by eating a lot of carbs. Over the weekend I probably ate an additional 100-200g daily carbs which resulted in me falling asleep dramatically faster and actually sleeping through the night. The downside was that I also had less energy throughout the day, though I'm sure that I could have struck a better balance between the two.
 

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Physical exercise will help burn you out, along with a consistent sleep schedule and avoiding caffeine
 

LordGanon

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To me, the most important things are:

- Sleep with an open window (it's a matter of oxygen, I guess)
- No phones or computers or shows before bedtime, only reading (comics) or listening to radio plays
- Magnesium
- No alcohol or other drugs, obviously (seriously, my sleep was completely messed up when I still drank)
- no hard sports before bedtime (when I was still fighting MMA, the cortisol after training made sleep impossible)
- don't oversleep. It's far easier for me to cope with "too short" sleep than with "too long"

If I got the feeling my sleep was too light for a few days, there's always promethazine, but that's maybe once or twice a month.
 

TonyStark

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Guys, I solved my sleeping problems.

I decided to try and run 150 miles for the month of October.

I’ve been increasing my mileage more and more since I had COVID, and since I read David Goggins’ book.

Well, let me tell you, I’ve been sleeping like a brick LMAO.

Yesterday I had a 10-mile run. Well let me tell you, sleep comes easier than ever now :rofl::rofl:
 

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SamRussell

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Guys, I solved my sleeping problems.

I decided to try and run 150 miles for the month of October.

I’ve been increasing my mileage more and more since I had COVID, and since I read David Goggins’ book.

Well, let me tell you, I’ve been sleeping like a brick LMAO.

Yesterday I had a 10-mile run. Well let me tell you, sleep comes easier than ever now :rofl::rofl:

That's a pretty easy fix! Have you noticed you feel / function differently since you started sleeping better?
 

SamRussell

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Easy in theory my friend hehe

Well the good rest is a function/symptom of the running.

I feel like my actions are more attuned because of it.
Maybe I should have said "Simple, not easy"!

Glad you found a fix though, sleeping well is like having a new life.
 

StewartHemmings

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I’ve had insomnia since my teenage years, I’m now 68, and I’ve been taking medication for it for about 24 of those years. I do try not to take it all the time though.

My mother had it, I have it and my son has it, so it seems to be hereditary in my case.

Some things that do help me, but not always are; doing something outside, whether it’s a bit of weeding watering the garden, feeding the hens and changing their water, raking up leaves, or even sometimes, sitting outside - in the shade doing some reading. Getting some sunshine is good for your circadian rhythm, I’ll let you Google that one. Try to do some king of physical activity even going for a walk helps. Going for a walk gets you outside as well as the benefit of sunlight on your circadian rhythm.
 

denj

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I try to follow these tips
  • No caffeine up to 5 hours before bed.
  • No cigarettes, similarly. (I forget how long nicotine stays in the system for)
  • No blue lighting before bed. (screens, fluorescent lights etc)
  • Go easy on the alcohol. Yes it'll help you fall asleep, but it reduces the quality of said sleep.
  • No heavy meals right before bed. Personally, I cannot sleep on an empty stomach, so I'll have a snack an hour before retiring for the night.
  • Do something relaxing before bed, some light reading for example.
  • Have the bedroom be generally tidy, clutterfree at the least. ( no piles of clothing, etc.)
  • Invest in a matrass. You're spending one third of your day, every day, on the thing: get a quality one.
  • Have the bedroom be sufficiently darkened, quiet and ventilated.
 

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