Any tips for sleeping well?
VP level now and my sleep habits are still fucked because of IB.
Even though sometimes I can sleep earlier (12am) than when I was an analyst/associate, I still can't sleep. Sometime I'll have to occupy myself till like 2am to sleep, rely on melatonin (I don't want to rely on it), or sometimes just can't sleep at all.
Anyone has any tips on sleeping well during IB or am I resigned to it being fucked because I have to work till 2am sporadically? Should I just rely on melatonin? (is it even safe to take it for a long period of time)
Would recommend a magnesium supplement over melatonin. Invest in quality pillows that work for you. Keep bedroom cool, where a weighted eye mask. Drink some chamomile tea an hour before you want to sleep. These things helped me a lot.
A few things. Keep melatonin usage limited to like 1-3mg. Pair that with magnesium; ashwaganda if anxious. There are other supplements that can help with quality sleep I don’t know what they are nor use them. Other things to focus on would be maintaining consistency with when you hit the pillow and when you wake up, helps regulate natural patterns. Additionally, no screens an hour before sleep. What has helped me the most is just laying in bed and reading for 10-20 minutes - it quiets the mind and helps your body naturally relax.
Add the maximum possible red filter on all devices, I use flux on my computer
Finally a thread for the holistic health finance bros. Some things Ive found that have helped when work is stressful
Magnesium - like the other commenters said. Magnesium chloride or magnesium glycinate
Collagen peptides / Glycine (or both) - glycine is an amino acid that is beneficial for sleep and unless you are taking bone broth or regularly eating collageneous foods
Tart cherry juice - carbs / electrolytes (carbs often can be helpful for sleep. If you arent getting enough during the day it can contribute to cortisol spikes) as well as a natural source of melatonin. Raw honey also helpful for this reason
Sex
Relaxation - Lemon balm, l-theanine, ashwagandha (but personally ive found this gave me anhedonia), chamomile tea
Yoga / stretching - helps relieve stress and tension
Turning off screens, using black / white and blue light blockers if you have to actually look at them, red / candle lights
Better actual sleep itself - dark room, cold (personally i keep my AC at 64 and open my window in winter), earplugs if you're on a noisy street or use white noise, nose tape / saline spray / mouth tape to improve breathing
What to do in the morning
All the above generally take me about 10 mins MAX depending on how long i stretch for. Honestly, the routine itself helps to bring calm to my day
Ultimately, trying your best to reduce stress, lower corrisol through the day will be the best drivers. Cut out stressful hobbies like gambling and video games and no no drinking!
Swimming helped me sleep a lot better, would also recommend investing in a sleep tracking device to track
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