this post was submitted on 30 Oct 2023
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How to sleep:
Step 1. No phone/TV/screens in the bedroom
Step 2. No screens 30 min before going to bed
Step 3. Go to bed at the same time each night
Step 4. Set yourself up to actually get enough sleep
Try this for 6 weeks and then if you seriously still cant sleep discuss with a doctor.
You're missing the only one that actually works for me. Get up at roughly the same time every morning. I won't do it, but I should.
There are alarm apps that can be set up to require taking a picture of a specific thing to turn the alarm off. I used one in college, where I had to take a picture of my toilet. Ten years later I still wake up around 6am every day with no alarm.
I think you were being used to train AI dude
If so that ai has a vast depth of knowledge of what toilets look like
But only on toilets.
my body forces me up around 6-7 for some reason and i wake up periodically throughout the night
its a blessing when i want to be productive early because of things i didnt do the night before
but its a curse when i just want some sleep for once.
sometimes i sleep the whole night no problems and feel NICE in the morning but im usually ludicrously baked (more than usual) when that happens.
I've always found that point odd because for me I can't sleep when hungry often my body's wake up alarm is getting hungry so all eating dinner hours before sleep just makes me wake up starved in the middle of the night so I usually eat as late as possible so I can have my more consistent alarm clock wake me up instead of my stomach
What works for me is: a slice or two of high-fiber bread, toasted with a bit of butter, about an hour before I sleep.
Also, it's not unusual to wake up at least once in the middle of the night.
Yeah, dude, you do fuck tons of exercise. No wonder you sleep well!
I think people are built differently and what works for some people doesn't work for others. I know people who can't function without a hearty breakfast. For me, eating soon after I get up makes me feel sick. I feel best if I don't eat for several hours after I get up.
For sleeping, I think the most important thing is routine / habit. If your body recognizes that you're in the routine you do before bed, it knows what comes next. What that routine is can differ from person to person.
Same for me. I also exercise tons so I have to eat a huge second dinner before bed or I can't sleep at all.
A reminder that fit does not automatically mean healthy.
It seems obvious but also: don't drink anything with caffeine before bed and don't eat a good couple of hours before sleep too.
I've had many friends who'd have a tea before going to sleep to 'calm' them without realising most have quite a lot still. Or guzzling down a soda too.
My mom at 9:30pm having a cup of coffee, complaining that she can't sleep without her pills.
You shouldn't have caffeine within 10 hours of sleep actually.
That seems a bit much. Then you shouldn't have a coffee after 10am. Most people are perfectly fine with having coffee in the afternoon.
You go to bed at 8pm??
It might seem like that but I've seen it recommended by doctors more than once. Caffeine stays in our system longer than most expect.
According to the FDA, the half-life of caffeine — the time it takes for the starting amount of the substance to reduce by half — is between four and six hours. This means that up to six hours after drinking a caffeinated beverage, half of the caffeine you consumed is still present in your body — keeping you alert. And, if it's bedtime, potentially keeping you from falling or staying asleep.
They say that there's two things you don't skimp on: shoes, and your bed. You're gonna spend half of your life in one, and the other half laying on the other.
I bought a nice mattress a couple of years ago during a clearance sale, and I would've paid full price for it even now. Best investment I've ever made, and I've had zero sleep issues since then.
Expand that to: "stuff that keeps you separated from the ground". Tires fall in that category. If you live where it snows and don't have good mass transit, get snow tires, and otherwise rotate, inflate and take care of your tires, and they'll take care of you.
How to sleep:
Consistent sleep is the #1 sleep-related correlate of academic performance, even more so than duration or quality! Sleeping at the same time every night is incredibly important.
I sleep from 12-5:30 every night and feel so much better than a solid but inconsistent 8 hours.
Moderate exercise for 20 minutes daily is also important for sleep regulation.
Although I will preface all this advice with the fact that if your natural circadian rhythm does not line up with the time you sleep your quality of sleep will always remain degraded.
I don't even need to do the no screens part. I try to read on my tablet before bed and end up passing out 15 minutes into it. It takes me months to finish books.
Someone gave me the advice of actually not reading before bed, because your body will associate reading with sleep and make it more difficult at other times.
I don't exactly follow it, but reading is definitely effective at putting me to sleep
I just do 2 bong rips instead of 1.
I can't drink coffee after like 2pm either. Sugar or other carbs before bed can also impact my sleep quality
Same here on the carbs. I notice when I eat after 6pm it's going to affect me with either a not great sleep and the need for bathroom break(s) through the night. Low intake of sugar throughout the day I sleep much better and more soundly.
When I did Atkins many years ago, it was some of the best sleep I ever had. It was like I was a teenager again that could sleep all day and night.
I slept fine when working a flip schedule. I programmed my into body that we will be going to sleep after we get home from work regardless of the time of day.