tips to maximize sleep quality?
any recommendations from those of you who value your sleep and sleep quality most importantly on how to maximize the quality? any apps i can use, specific pillows, mattresses?
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Definitely no app for this, you’ve gotta get off of your phone before beddy bye time. Tough to do for sure
This is the correct answer.
What? You’re absolutely wrong on this. There are apps/devices that tell you which kinds of sleep you’re getting. You’re able to adjust your patterns to get better sleep and more deep sleep, which is essential. Wake up, bro, this ain’t the 1900s anymore.
Don’t really need a special mattress or pillows. Would recommend getting a nice, comfortable comforter that you can use on its own or with a top sheet. Most importantly, sleep with the room temp ~62 degrees and close your blinds fully / use curtains. Having no light helps you stay / go back to sleep if you wake up in the middle of the night or at 5am to take a piss.
Tips, starting from most basic to implement to more effort:
I implement the above, and after reading a novel, I turn off the light and get 7.25hrs of glorious perfect deep sleep every day.
Mouth tape.
That seems kinky. #BULGEbracket
Buy a smart watch (I recommend a Garmin) and track your sleep. As someone who achieved several nights of 100/100 sleep score in the past month this is what I do:
• No food in the 4 hours window before bedtime
• Consistent sleep schedule
• Take magnesium, potassium and ashwagandha before going to bed
• Don’t drink water at least 30’ before going to bed (so you won’t wake up to go to the bathroom in the middle of the night)
• Focus on your breathing to fall asleep and clear out your mind
• Sleep as long as possible (for me it’s impossible to get above 90/100 with less than 6 hours and a half of sleep)
• Don’t workout in the evening (and try to exercise in the morning)
• Hot shower before bed to decrease your body temperature and cold shower in the morning to increase your body temperature
• Avoid screen time and especially social medias before going to bed
• Buy a great mattress
• If possible sleep by yourself
• Make sure your room isn’t hot and you don’t sweat
• Open some windows and refresh the air in your room in the evening (and cool it down)
• Blow your nose before going to bed
• Avoid alcohol (it destroys your REM cycles)
• Avoid caffeine after 4pm (and other stimulants that make you feel active) and possibly in the 1-2 hours window after waking up
• Try to lower your stress level
• Make your room as dark as possible
• Get some sunlight exposure in the morning and if possible walk to the office
Gotta admit that it’s pretty hard to follow all these steps if you work in IB, but focus on what you can control.
Why avoid caffeine in the 1-2 hours after waking up
When you wake up there is a natural increase in cortisol levels that helps you feel alert and awake. Drinking coffee during this spike inhibits the effects of cortisol since it already blocks your adenosine receptors (adenosine promotes sleepiness) and makes you feel alert. The problem with this is that it disrupts your natural cortisol pattern and circadian rhythm leading to poorer sleep quality and less wakefulness during the day. You might even feel like you need to take a nap at 2pm
If you are a side sleeper check out the pillow cube - highly recommend.
The the routines above are great. I also run an air purifier that acts a bit like a white noise machine as well.
Agreed - many of these are very helpful. Someone mentioned that mouth tape - I see that advertised everywhere, the 'hostage tape' strips. I actually bought some of the nose ones - they really do help with breathing through your nose, more effective than standard ones from CVS IMO. Experimenting with what does, or doesn't, help my sleep and those have a bit.
For me though, the needle movers are reducing alcohol and avoiding computers/scrolling mindlessly. I've basically moved all devices out except reading - I can't help myself with my Ipad to read - hasn't had a big effect. Far better than trying to fall asleep to netflix or something similar.
Anyone try one of those cooling mattress toppers like Eight Sleep? Curious if anyone has found them helpful. Been thinking about trying it.
I found that using a weighted blanket can help immensely with getting to sleep
https://www.calm.com/blog/how-to-get-more-deep-sleep
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