How to increase the quality of your sleep, given lack of sleep?
I find that these long hours lead to a terrible cycle, because not only is ur sleep duration cut down, you are also working / stressed until late in the night which adds a secondary negative effect on quality of sleep.
Anyone do anything specific or take anything that helps them feel more refreshed?
Do your best to eat healthy, exercise and get natural sun light during the day. Physically, that's what you can do to give yourself the best chance. Mentally/emotionally, meditation is very useful, just have to do some upfront work to get in the habit.
Get a watch or device that monitors your sleep. I have a Garmin fenix watch. I think Whoop also might analyze sleep, but I don't have one. The key is to get as much deep sleep as possible. This may require not eating food right before bed, limiting alcohol, and exercise and eating healthy during the day.
I take 500mg of magnesium 1:30h before sleep. Works like magic. I also find working out + magnesium pills + shower + cold dark room + my favorite YouTube video about national park murders/ disappearances quite helpful.
I've found the most impactful (in this order):
- Limiting caffeine. Not only late in the day, but in general. I've gone down the wormhole of accounts of people that track their sleep, and almost everyone can note that their sleep tracker (Oura ring, Whoop, etc) can note they got significantly worse sleep even if all they had was one morning coffee
- Limiting alcohol, especially before bed. Even 1 or 2 drinks in the afternoon makes a meaningful impact on your sleep. Draw the line between having fun (going out on the weekends) vs. useless alcohol that's impacting your sleep (a couple drinks with dinner or happy hour)
- Cold room temp. I haven't tried it, but have heard good things about the cooling mattress toppers if you have the budget for them
- Dark room - Make sure you don't have any light getting in your room at night. Makes it harder to wake up, but just get a smart light that turns on a few minutes before you plan to wake up
- Not eating before bed - if your body is still digesting, it has trouble getting into deep sleep. Try to avoid a large dinner late in the evening and eating snacks before bed
Cool room temp and a very comfortable mattress. Comfort is subjective but I never skimp out on a good mattress for me and what I find comfortable. Also, limit screen time outside of work and you’ll do better to fall asleep faster and eat as early as possible vs right before bed. I also limit myself to 1 morning coffee and 1 afternoon coffee.
Magnesium glycinate before bed will greatly help. Throw in a small dose of melatonin, 0.3mg works well, no more no less. Could also try l-theanine in capsule form, I believe some companies will sell melatonin and theanine in one capsule together, go shop around. The above will knock you on your rear and your sleep quality will be solid.
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