I'd add to your list of tips: Have correct opinions on every conceivable issue, as well as objectively superior taste in art/film/literature. Secure as I am in such knowledge, I'm out like a light every night at 9:30 PM
So many college student complain about bad grades but they hold terrible sleep as a pillar of pride. Really not surprising why they don’t do well, it’s the easiest ticket to memory.
Your phone doubles as your alarm system. I highly recommend getting a dedicated clock / alarm system for your room so you don't rely on your phone. (Me I use a wind up timer because I am a brainlet).
Twitter, youtube, games, pornography, reddit, news, email, and a bunch of other dumb crack is easily available on your phone. You don't need access to any of that when you are first waking up or when you are first going to sleep.
Physical activity: Park 15-30 minutes away from the office. Get out and push yourself. The human body was not designed to be inactive. It only hurts for the first week. Takes time but prevents a lot of problems later in life. Good shoes are the best money you ever spent.
Diet: Help your body regulate hormones. Get a juicer and chop up some fruit and veg. It's not that much work. Moderate the four whites.
Stress: The big house and new car are not worth an early grave or unnecessary medication. Don't let your partner make you live life according to their vision or needs. Be assertive, independent. It's your partner, not a god.
Definitely. Exercise is key. I do variable resistance training and cardio on rebounder daily and my sleep is rock solid especially if I'm hitting 10 to 15k steps a day. Glycine and Magnesium L-Threonate (per Huberman) help as well.
There is also a short cut under accessibility setting on phone to add a red light filter. Can activate with selected phone buttons. I put this on 2hrs b4 bed. Too lazy to wear my blue light block glasses.
Great advice. I took an antihistamine to sleep for years until I had to stop them for a medical test; literally one night after stopping them I was sleeping just the same as I was while taking them, so I've cut those out. Melatonin gives me nightmares too. So now I don't use any sleep aids and just practice good sleep hygiene, and it works.
I have a familial/genetic sleep disorder that (like my ancestors and relatives still alive with it) has gotten harder to overcome or work around as I've gotten older. Sleep is THE ISSUE, and today's time change makes it so much harder. I feel like a third of my brain-power revolves around how to sleep.
Appreciate this. I'm a lifelong insomniac and have really 'fell of the wagon' these past few years and just let my sleep habits go to hell - averaging about 6 hours per night and it's been taking a toll. Will work to get back on the right track before I start shortening my lifespan.
I feel your pain~I have night terrors, like messaging usually involving my boss telling me if I don't comply with certain directives I will be fired...every damn night! I have worked for this company for 30 yrs doing data entry and am the most valued employee so go figure on the nightmares! I wake up still in that reality until gradually realize it's a dream~nothing I've done helps. I have started taking Pharmagaba and it does calm and relax me to fall asleep but so far does not help this messaging nightmare~maybe my brain chemistry has changed? I live with it, because that's all I can figure to do~maybe will decide to visit neurologist who specializes in nighmares~might help you~
If you must keep your phone in your bedroom I am begging you to turn on bedtime mode. I don't know about iPhone but on Android the screen turns on black and white dark mode and all app notifications are turned off. You can whitelist individual contacts in case you are worried about an emergency call
Do you take glycine right before bed? I've started using a collagen peptide supplement to my coffee in the morning as a creamer substitute. Seems to help with anxiety throughout the day. I've been having more dreamful sleep, too.
Your wife should be acting as an organic heatsink - draining your body heat at night, symbiotically keeping her comfortably warm while keeping your core temp in ideal sleeping range.
I'd add to your list of tips: Have correct opinions on every conceivable issue, as well as objectively superior taste in art/film/literature. Secure as I am in such knowledge, I'm out like a light every night at 9:30 PM
Issac Asimov said ...."people who think they know everything are a great annoyance to those of us who do". Just a joke of course.
So many college student complain about bad grades but they hold terrible sleep as a pillar of pride. Really not surprising why they don’t do well, it’s the easiest ticket to memory.
On point number 3
Your phone doubles as your alarm system. I highly recommend getting a dedicated clock / alarm system for your room so you don't rely on your phone. (Me I use a wind up timer because I am a brainlet).
Twitter, youtube, games, pornography, reddit, news, email, and a bunch of other dumb crack is easily available on your phone. You don't need access to any of that when you are first waking up or when you are first going to sleep.
Thanks for the post CC keep up the good work.
Physical activity: Park 15-30 minutes away from the office. Get out and push yourself. The human body was not designed to be inactive. It only hurts for the first week. Takes time but prevents a lot of problems later in life. Good shoes are the best money you ever spent.
Diet: Help your body regulate hormones. Get a juicer and chop up some fruit and veg. It's not that much work. Moderate the four whites.
Stress: The big house and new car are not worth an early grave or unnecessary medication. Don't let your partner make you live life according to their vision or needs. Be assertive, independent. It's your partner, not a god.
Definitely. Exercise is key. I do variable resistance training and cardio on rebounder daily and my sleep is rock solid especially if I'm hitting 10 to 15k steps a day. Glycine and Magnesium L-Threonate (per Huberman) help as well.
There is also a short cut under accessibility setting on phone to add a red light filter. Can activate with selected phone buttons. I put this on 2hrs b4 bed. Too lazy to wear my blue light block glasses.
Thoughts on night shift work? I'm still relatively youngish, would I be safer getting a day job for better sleep?
I think a normal day night cycle is healthier but I guess it all depends on the job
Great advice. I took an antihistamine to sleep for years until I had to stop them for a medical test; literally one night after stopping them I was sleeping just the same as I was while taking them, so I've cut those out. Melatonin gives me nightmares too. So now I don't use any sleep aids and just practice good sleep hygiene, and it works.
I must ask, what is a "Scottish Shower"?
Article coming next week
I have a familial/genetic sleep disorder that (like my ancestors and relatives still alive with it) has gotten harder to overcome or work around as I've gotten older. Sleep is THE ISSUE, and today's time change makes it so much harder. I feel like a third of my brain-power revolves around how to sleep.
Appreciate this. I'm a lifelong insomniac and have really 'fell of the wagon' these past few years and just let my sleep habits go to hell - averaging about 6 hours per night and it's been taking a toll. Will work to get back on the right track before I start shortening my lifespan.
How do I manage PTSD induced violent night terrors? Is there like a pill I can take to stop that from happening?
I feel your pain~I have night terrors, like messaging usually involving my boss telling me if I don't comply with certain directives I will be fired...every damn night! I have worked for this company for 30 yrs doing data entry and am the most valued employee so go figure on the nightmares! I wake up still in that reality until gradually realize it's a dream~nothing I've done helps. I have started taking Pharmagaba and it does calm and relax me to fall asleep but so far does not help this messaging nightmare~maybe my brain chemistry has changed? I live with it, because that's all I can figure to do~maybe will decide to visit neurologist who specializes in nighmares~might help you~
If you must keep your phone in your bedroom I am begging you to turn on bedtime mode. I don't know about iPhone but on Android the screen turns on black and white dark mode and all app notifications are turned off. You can whitelist individual contacts in case you are worried about an emergency call
Personally, I approve.
Do you take glycine right before bed? I've started using a collagen peptide supplement to my coffee in the morning as a creamer substitute. Seems to help with anxiety throughout the day. I've been having more dreamful sleep, too.
I took it about an hour or so before bed, though I'm off all supplements at this point
Your wife should be acting as an organic heatsink - draining your body heat at night, symbiotically keeping her comfortably warm while keeping your core temp in ideal sleeping range.