How to relax after work to be able to sleep?
I started as an IB analyst recently and have problems sleeping... But not for the reasons you are thinking!
I get so much adrenaline from trying to meet deadlines late at night (idk why..) that I get home and can't fall asleep for 2 or 3 hours - which is a problem when you get home late
How are you guys able to quickly calm down after work so that you can fall asleep as soon as your head hits the pillow (aside from alcohol and drugs)? This is really becoming a problem for me and I need to figure it out.. I literally can never fall asleep instantaneously because I am so hyped up, for whatever reason.
Appreciate all the help guys
I was pretty much the same way during my analyst stint. I was never able to come home and just go to bed immediately, except for 4am+ nights. I would always watch 30mins-1hr of tv and by then I would be relaxed enough to turn it off and fall asleep with 5-10mins. I did this pretty much every night, whether I got home at 11 or 3.
A quick workout always leaves me tired enough to just crash.
Prior to bed I would try to do something not too stimulating, easy music, light TV show.
I use melatonin when I've had too much coffee or need to fall asleep soon. It's natural hormone that regulates sleep cycles, non habit-forming. Gives me a little drowsiness that helps.
Do some research but it's a safe, non-addictive supplement that helps.
fap it out
Exactly. If that doesn't work try listening to some binaural beats/isochronic tones works for some people lol.
If you go with the second option; just know that binaural beats require headphones isochronic do not :)
I used to not get to sleep until 1 - 2am and find it difficult to get up, whether or not I was busy. My natural circadian rhythms are set that way.
Things which have changed that: - Sleeping in a bedroom that gets direct sunlight in the morning. I started doing this for the first time in my life last year and it makes a hell of a difference. I wake up in the morning, unable to get back to sleep easily. That ends up making me more able to sleep earlier at night. - Getting old
TFW you have wake up before the sunrise...
watch european tour golf. it will be on TV when you get home and it's golf, so you'll pass out
Melatonin is good, however you don't always wake up feeling rested. And even worse, sometimes you're groggy/brain fogged all day
Not sure what your spirituality looks like, but try deep meditating/praying right before bed or in bed. I've found this can help to clear the mind and refresh.
Read a book. 30 min and I'm out - works like a charm.
I'll be completely honest with this one..
Smoke a B
or
Bust a nut...... or two
or
Get a good workout in straight after work to tire yourself out (dont take pre workout)
or
Load up on some melatonin and simply relax and read before bed. I find if i lay in bed without the tv on or not reading i'll be up all night because my mind wanders.
Sweet dreams.
Combo 1 & 2 = best sleep ever
1 Zzzquil during week nights, usually a melatonin on Fridays.
I admittedly use Z-quil too, though I honestly think it's not something you should be taking every day to go to sleep. Plus it usually gives me a weird feeling the next day. Melatonin is also good.
I'd try counting your breathing while you try to go to sleep. It sometimes helps me by focusing my mind and keeping it from wandering.
Should clarify, I only take zzzquil or melatonin when needed (coffee past 6pm or tea past 11pm), beats being restless.
My routine: Warm/hot shower (clears your mind and loosens you up) followed by medium/intense stretching routine (loosens your muscles after a long day of sitting down and helps blood flow (I find a workout before sleep is counter productive as my heart rate is way to high to sleep after and I have too much adrenaline)). I have found this gets me to sleep really fast but also the quality of sleep is much better.
I would have to agree with the suggestions for working out. Go put on your headphones and go lift and run, even if you are tired. It clears your mind and helps to act as an "out" from the stresses of work. Also, a ZMA supplement helps as well.
x
I don't know how you guys can sustain those hours, but I'll share my thoughts. You need to decompress and take your mind off work, which can be something as simple as watching TV. Personally, if all else fails I just rub one out.
-Take the Yami R6 screaming down west side highway.
-Get a jog in
-Melatonin and valerian tea. Turn out lights before bedtime.
In all seriousness, exercise for the win. The 30 minutes you spend on the treadmill saves you 30 minutes of trying to fall asleep, and it keeps you healthy.
Study news, industry updates, etc. worst case you get no more sleep but are the best informed in your group
This is a tough one.
No computer is what I've found works best. TV or reading kindle or magazine is usually the best route. Reading on a computer and internet surfing I've found leads to feeling awake for hours on end. Also get in bed early...I've found I like to have a minimum of 30min-1 hour lying down before "having" to go to sleep. Dimming lights immediately upon getting home. Eating some food. I've listened to a podcast which was nice (only once though).
Getting adequate rest / sleep, or at least a portion of, is critical to being on point and alert when you're on the job. Which I know all too well is easier said than done when you're working 80-90+ hrs a week and being under constant bombardment from your bosses and your blackberry.
Good news and bad news for you for someone who knows your struggle.
Bad news first. Your days of 8-9+ hours of sleep a night are behind you, at least for the next 2 years. Whether it's turning changes till 3-4 in the morning or, in your case, a restless mind when you do get a chance to grab some z's, your rem cycle sessions are going to be under constant bombardment as an analyst and even into more senior positions in finance. 6 years in I still haven't escape the occasional 2:00 AM workday. Just wait until you have to start traveling / flying...trying to jam out meeting notes and making model updates for a 8:00 AM meeting on a cramped 4 hour red-eye flight back to NYC. I digress.
Your new reality is a life of shittier sleep. Silver lining here is you can minimize the level of shittiness. Beneath are few friendly suggestions, that I've learned / acquired the hard way, that can help you get more and better quality sleep whilst you're work schedule is high tempo (in no particular order):
Have Sex / Bang: I'm not being factious here. No matter what's ailing you from your work day that's going to hamper you from catching a few good hours of sleep, coming home and taking a good romp in the sack with your old lady, or partner or whatever, is your most direct line of sight to crashing out right away. You'll get a bit of cardio in and your biological urge to procreate will drown out thoughts about that excel problem you couldn't figure out before you left the desk (although I'll admit, I have thought about excel during sex before, yes...it was weird).
Regulate Caffeine Intake: This one is tough, I know, especially when you only got 3 hours the night before and you still have 8 hours of work left at 5 PM. Unless you know for certain your night is goner and you'll be up all night regardless, figure out what your biological cut-off is (eg if I have a double espresso at X PM, I'll fully process it through my system by Y PM) and stick to it. Also, one thing I started doing eventually when I could was tallying the number caffeinated beverages, or any other stimulant, I had during the day. After awhile I started to get a sense of how much I could imbibe in a day without tossing and turning till 2:30 in the morning. Some decent substitutes if you need a boost are green tea, snus or on the extreme end, chewing tobacco (concern for personal health and group culture permitting).
Gym Sesh: This one's pretty obvious, but can be tough finding the time and energy. Tying back to #2, if you're looking to hit the weights, be mindful about downing a shaker full of your favorite pre-workout. Pretty much everyone of these pre workout sup's have an absolute SHIT LOAD of caffeine packed into them as well as a bunch of shit that oxygenates your blood stream and ratchets up your heart rate.
Weekend Sleep: Now that jr bankers have mandatory Saturday's off, take full advantage of it to catch up on rest. I always thought that a "sleep deficit" was an old wifes tale. However, according to this doctor chick I was sleeping with a few months back, there is indeed such a thing. If you've had brutal week, maybe skip your trek out to Montauk or boozy brunch on Sunday take an extra nap or two.
Working Smarter: This one's not so simple or straight forward. The best guys I have worked with in my career are rarely the one's in the office the latest. Sometimes shit just needs to get done and working late is better than trying scramble in the morning. However, you should work to have those instances be the exception rather than the norm. This can be difficult or outside your purview when you're getting the hang of the ebbs and flows of the job as an a first year. But the sooner you can start moving away from simply waiting for an email with instructions or get a mark-up back to assuming more ownership of your contribution to the deal, for the very simple goal of cutting down at the office or working, you'll begin to better compartmentalize your work obligations and personal life. Point I'm trying make, is being faster and more assertive will give you a greater sense of control and make work seem more manageable. How does this impact your sleep? Instead of going to bed every night stressing out and spinning your wheels about your day or what's to come the next morning, you'll be confident about your final work product(s) and if there's some fire drill waiting for you in the AM you can handle it.
Lost you at the no alcohol part
Irrespective of all odds, I take a 5 mile brisk walk everyday in the busy streets, park, lawn, etc. This gives me a nice exercise with a lot of sweat. After this work out, I take a cold shower (and in winters, a luke warm bath). I sit down under the shower for about 15-20 minutes. This gives amazing relaxation as the water flows down my body. I sometimes float in my bath-tub. After a heavy dinner, I lie on my bed trying to still my mind - this is also a time when I reflect my day, especially the mistakes I made and the new learning I had. In about 15-20 minutes, I'll be dead on the bed for the next 6 hours.
Next morning, my alarm wakes me up, and I take another 30 minutes to leave my bed for the new day to start. During weekends, I tend to sleep for 7-8 hours, and spend my time reading new books (if I'm in that mood), with my hobbies or shopping to relax my mind.
For some reason I couldn't help but read this in Patrick Bateman's voice.
I turn on the TV, put a 30-minute timer, take my glasses off, turn off the lamp, and watch the TV. Usually I fell asleep before the timer turn the TV off.
Come to think of it, I always get sleepy everytime I take my glasses off then doing nothing (or almost nothing, like watching TV). So if you wear glasses, maybe it's worth a try.
fortheppl what do you do right before you go to sleep?
if it's anything involving a screen, my #1 suggestion would be to do something non-electronic for at least 30 minutes before you hit the sack. Blue light emitted from smartphones and laptops have been shown to mess up our circadian rhythm (they've done studies on this).
Reading a light fiction book (in paper form, not on a tablet) is a great way to unwind and relax the brain. I have a few collections of classic short stories (usually 20-30 pages) that are great for bedtime reading.
I'd also agree with Stringer Bell about limiting/managing your caffeine intake, because it stays active in your body long after the buzz is gone.
Thanks for all the answers, really helpful.
They seemed to fall into 4 camps: 1- quick workout 2- read/watch tv for a little to get mind off work 3 - melatonin / weed 4- bang
Last night I went with option 4 and it obviously worked pretty well. But ill probably go w number 2 for the most part. Hopefully reading or watching something mindless for 30 min will be just what I need
Any good half hour tv shows that people prefer before bed? Not anything that requires serious thought, i'm thinking a stupid comedy like how i met your mother
30 Rock, the League, the Office. I don't watch TV before bed typically but those seem in line with How I Met Your Mother to me.
HBO's Silicon Valley. My favorite show on tv right now. I also like Hard Knocks for a good wind down show.
Back when online poker was still operating properly (USA), I would suffer the same problem - finishing up late with a mind running 100 mph. Couple things I did to take the edge off:
Work out.
Put on a movie or stand-up comedy special that I've seen a thousand times. Dave Chappelle's "Killing Them Softly" was my Ambien.
Read a book (or CFA material if you're on that grind).
If you are tired but still frustratingly awake in bed, getting up and moving to a different room does wonders. You'd be surprised what getting up and moving to a different room for 10-15 minutes can do.
Smoking a bowl can help you get to sleep but it usually leaves me very groggy in the morning so I cut that from my routine.
Hope that helps.
I had the same problem a year ago. I started running (not too long distance) or doing a special relaxing workout. It helped a lot
Workout in the morning before work, you'll be much more tired at night since you woke up earlier. Works for me
Warm shower, bong rip, jerk off, pass out.
I mean if you are THAT determined not to use drugs, you have some options.
A combination of a warm shower and some light stretching ought to relax you some.
Keep your room nice and cold, definitely helps for science reasons or something.
If you need something to do so that your mind isn't racing or thinking about all you have to do the next morning, do some light reading. Nothing too engaging. Cut it out with the tv, computers, phones, etc. Wrecks your sleep for some reason. No idea why, I can fall asleep with it just fine, but apparently you shouldn't.
Sex/beating it. This one is obvious.
As far as waking up, bust out 100 push ups, fifty or so tricep dips and crush an iced coffee.
Update: advice on watchinng tv actually does work! Watched hard knocks last night for literally 5 minutes before bed and passed out right away as if I just got home from a night of drinking. Was magical
A really really hot bath will do the trick. Relaxes your muscles/mind then as your body temperature gradually drops once out of the bath it helps you get a deep sleep or something or other. Also, I find having a full stomach helps me sleep. Lots of cottage cheese for proteins and gives you some weird dreams.
Exercise your human rights (if it's not, it should be) and jack it. As my dad would say "go pull rope". This works especially if you have adenine going and mind racing about the big presentation or valuation you just finished at 3AM. I'm surprised you haven't figured this out on your own.
Melatonin and f.lux. Additionally, switch out the lights in your bedroom at night with orange bulbs and make sure there are no lights coming through your window. The darkness is crucial and makes your body produce more melatonin which signals the body to sleep.
I too deal with this. Sometimes I find myself thinking why should I allow myself to believe this sleep cycle is ok?
How to Find Inner Peace and Sleep Better (Originally Posted: 02/27/2013)
This article is originally from 300Hours.com. You can read the full article here.
We are supposed to feel rested, recharged and ready to face the new year with energy and enthusiasm. Do you really feel that way? Or are you overwhelmed by your long list of challenges and to-do's?
This year, my new year resolution is simply to sleep better. Why? Because sleep is crucial to our mood, state-of-mind and productivity. Sleep gives you the source of energy and enthusiasm that you need for the new year, it's the driver for all your resolutions - the mother of them all.
So let's get this important piece of the jigsaw right to kickstart 2013 with a big bang!
I know you are time-starved. But do invest the time to read and apply as many of these tips as you can, it'll pay dividends. They are structured as a short, specific, but easy-to-do checklist, categorised into 5 groups: sleep hygiene, sleep routine, diet, exercise and naps.
Sleep Hygiene
In essence, this is all about getting your body ready for a good night's sleep without over-stimulating it.
#1. Respect the bedroom
Your bedroom is your sanctuary: a quiet, peaceful place for rest. Try not to work there lying on the bed, not only it's not effective, but you don't want to associate your place of rest with stress, really.
#2. Purge the bedroom
A little electronic devices clean-out may be overdue. In such age of modern technology, we probably have at least 2 screens each: smartphones, tablets, laptops, Kindle, TV etc. If possible, try leaving those items in the living room or turned off 1-2 hours before bedtime (except your phone if you need them for alarms).
#3. Create optimal sleep conditions
Control the holy trinity of light, noise and temperature for the best quality sleep. Think of your bedroom as a cave: it should be cool, quiet and dark.
Establish a Bedtime Routine
This shouldn't sound strange, as you know there are weirder rituals out there. We all have our own internal 'body-clocks'. Having irregular sleep-wake cycle will mess with your sense of balance. The trick here is to create your own routine that works for you.
#4. Find your inner peace
We all need some time to wind down prior to a good sleep. Allocate 30-60 minutes before sleeping to read (fiction), meditate, listen to relaxing music, have a long bath/walk/pre-bedtime snack etc. - choose what works for you and stick to it.
#5. Wake up the same time everyday
Even on weekends, preferably without alarm clocks. This is because the type of sleeping phase that you are awoken in matters. If your alarm disrupts during your deepest sleep phase (REM), you'll be a groggy monster for most of the day.
Try waking up without alarms on weekends, and adjusting your bedtime such that you'll rise naturally on weekdays as practice. Give your new sleep routine time to adjust and be a habit, this usually takes around 10 days.
Diet
We are what we eat. How we age, look and feel are partially a result of what we choose to fuel ourselves with, which affects our energy level and amount of shut-eye needed.
#6. Eat better
Choose fresh, unprocessed and natural food as often as you can. Basically food items that involve the least amount of processing from the farms to your table. So yes to vegetables, nuts, fresh eggs and meat; no to microwave/frozen meals, sugary cereals, hotdogs, biscuits.
#7. No alcohol or caffeine post dinner.
Alcohol is a depressant and will help you get to sleep. The issue is it depresses everything in your system including your metabolism and disrupts REM sleep, a critical sleep phase for both brain and body health.
Coffee's not the only culprit, but fizzy drinks such as Coke and Pepsi contain caffeine too. If you have to have caffeine (I do love my coffee), do it earlier in the day, no more than 2 cups and nothing 6 hours prior to bedtime.
#8. Eat breakfast within 1 hour of waking up
Just like natural light, this acts as a cue to reset your body clock. Remember tip #6 though, have a healthy breakfast, preferably a high protein, non sugary one.
#9. Eat lighter in the evening
As the saying goes: eat breakfast like a king, lunch like a prince and dinner like a pauper. Large meals require large amount of blood flow directed towards the digestive system. Less blood flow for the brain = less energy = poorer sleep quality since brain conducts all sleeping processes.
#10. Have balanced meals
Just like the bedtime routine, having a 'meal routine' is useful too. Eating at regular intervals, similar times daily and in moderation trains our body to operate efficiently with minimal energy (hence mood) swings.
Exercise
You know this is coming already...
#11. Aim for 2.5 hours of exercise a week
Not only does exercising make you tired and thus makes your body eager to sleep, it also releases the endorphins which helps you feel less stressed. It improves attention span and productivity too, which is exactly what you need in managing your CFA studies with other commitments. Morning or afternoon exercise helps you fall asleep faster with less trouble, just don't exercise right before bedtime, it has the opposite effect.
The Art of Napping
Naps increase alertness and performance on the job, banishes negative thinking and enhance learning ability.
#12. Most effective nap length = 10 min
Nappers are not lazy, in fact they tend to be more productive. Studies have shown that a 10 minute long nap is optimal. Even if you don't have that long (at work), a few minutes of shut-eye break have shown significant reduction in fatigue and increase in performance.
But if you are sleep deprived, it may be difficult not to over-nap, and hence best to focus on other tips, especially #5, to reboot your sleep cycle. Napping is a skill, it takes some practice to get it right. Try training yourself with an alarm clock to start.
Only 5 out of 12 so far for me, 7 more habits to form! What's your sleep better "score" like? Do you have more tips to add? Let us all know in the comments below!
Nice
I think #1 is one of the most important/overlooked tips on the list. Condition your body so that when you get into bed it knows it is time to go to sleep. Spending time in bed doing work, watching TV, etc will only confuse that. The only real exception I have found to this is reading as that usually helps put me to sleep. Obviously sexytime too.
I think caffeine is the most important one. I used to be hopelessly addicted to caffeine (as I'd imagine many of you are, but don't realize). One morning I didn't have time to grab coffee heading into work, and it was pure hell. Foggy brain, couldn't focus or think clearly. I decided then to give up all caffeine. It was a very gradual process (I couldn't do cold turkey); I did soda > black tea > green tea > water, for a week each before permanently settling on water. You'd be surprised the difference it makes.
I avg 2-3 hours and have never touched caffeine, mostly because I hate coffee, yet I have plenty of energy and get straight A's while working an internship without really being that smart.
Personally, I find reading about 20-30 minutes before I go to sleep greatly improves how well I sleep during the night. Not only does it get me away from my computer screen (or tablet or smart phone), but it also helps build a good pre-sleep routine. On top of that, I've noticed my dreams seem to be more vivid and vibrant than when I don't.
Good post. I personally find it difficult to fall asleep hungry though. I prefer having a lighter lunch so I don't get groggy during the afternoon.
Very important to eat a big breakfast. I didn't eat breakfast all throughout high school and college, and since graduating have started doing 3 eggs, green tea, toast, and bacon in the mornings -- works wonders for your energy levels during the day.
I literally want to die every morning I wake up.
For you and all those out there, this app is amazing and it really works too. Never feel like shit after waking up again. Did I mention it's only $0.99?
http://www.sleepcycle.com/
To me the most important part has been #5. There have been times where I've been very busy, but have been able to stick to a routine and feel great everyday. My biggest problem has always come on the weekends- a particularly aggressive weekend can throw me off for the entire week.
I never was allowed to have a TV in my room growing up so, with the exception of college, I've continued to do without. I think this can be a big help. One question- any thoughts on reading on an iPad? It's the only real screen I bring to bed, as I've stopped buying actual books. It doesn't seem to have any negative affects on me getting to sleep, but I understand the backlit screen may not be ideal. I often use the night setting (black background with white text, which great diminishes the amount of light produced).
5 is the big problem for me. I have a relatively set routine during the week, but the weekend its not like I'm gonna be at a party and be like "Welp, its 12. Time for me to go to sleep." The weekends are my play time so that really messes me up.
Same issue here. I've taken a liking to reading on my Nexus, and have no physical books. I'm sure the screen can't be helpful.
I also have a TERRIBLE habit of needing to fall asleep with the TV on.
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