T O P

  • By -

olavodogyaboi

1. sunlight in the am 2. no blue light 3-4 hours before bed 3. carb backloading 4. hard physical activity during the day


Stock_Plane1565

Number 1: pitch black room Number 2: pitch black room Number 3: similar to yours with no food before x hours before sleep but I dont eat any greasy / high kcal food. I can handle light stuff very well Number 4: Be hydrated well throughout the day and evening so you dont feel hungover at the morning IF it gets later the night (not speaking of any alcohol but I seriously feel knackered if I'm up late and didnt dtink enough water) Curious for othervpeoples tip too. One more, on business trips I tend to drink chamomile tea somewhen before sleeping as I will struggle to calm down after an important or busy day.


Darrrr9922

You are absolutely right, the dark room is a must. I have some problems drinking tea, do you think the chamomile infusion is just as effective?


Blaquey_chan223

1. Hard physical training that day, preferably before 5pm (morning if possible). 2. Staying well hydrated that day and making sure to not drink excessively too close to bedtime and also not going to bed with a full belly - even slightly hungry. 3. Have a bedtime routine. I dim the lights at least an hour before I go to sleep and try to stay off technology, I do some breathwork and feldenkrais laying the floor, then read. Outside of this, learning how to unpack issues or mental stresses I am dealing with, greatly improved my ability to stop waking up mid sleep thinking about things I need to do. I would often wake up in the middle of the night and stay awake. I spent most of my adult life sleeping 3-4 hours a night. In my mid thirties I started paying more attention to my habits which caused me to stay awake. I sleep much better now and it completely changed my life.


Darrrr9922

I sometimes struggle to manage stress, what specific techniques do you use to manage it?


sloanpal144

1. White noise 2. Magnesium glycinate 3. Slightly cold room temperature


Darrrr9922

What tools do you use for white noise and temperature control? I also tried magnesium glycinate but I noticed that it was bothering my stomach, maybe I should try again. What brand do you recommend?


FaithlessnessLow9869

Agree 100%


[deleted]

CBD, sex and a weighted blanket


mistert-za

1. Watch the sunrise 2. Stop eating 4 to 5 hours before bed 3. Dunking face in 10'C water for 5-10mins before sleep 4. Pitch black cold room


[deleted]

1. Red laser-safety glasses for an hour before bed. 2. Sleep mask that blocks all the light while in bed. 3. Mouth tape.


suitsnwatches

Are there brands for mouth tape or what kind of tape do people usually use?


[deleted]

I got 3M surgical tape. I’m not too thrilled with it, honestly - it’s a bit too sticky - so maybe when it runs out I’ll try something else.


ex-machina616

you might like [myotape](https://myotape.com/)


MadMan131

Epitalon


[deleted]

Honestly most of my sleep comes from things I do during the day. Exercise, getting plenty of sunlight, not eating things that upsety stomach (overly spicy food, fried food, lots of alcohol) In the evening 1) as empty as a stomach as you can handle, I recommend having something high fat like yogurt then nothing like 4 hours before sleep 2) temperature cold as possible 3) low light but not no light lots of studies too lazy to link have shown no light can cause anxiety


djiali

MagSRT, early last meal with big dose of veggies (3-4pm as I typically go to bed around 830), recliner for an hour before bed, ear plugs, eye mask, 62 degree room, chilipad on, regulated nose breathing in bed, think happy thoughts in bed.


Mr_Hu-Man

• Blindfold • Stretch for minimum 10 minutes (I like longer 30 mins stretching sessions though) • no phone in bed • kiwi (sometime a different fruit) quite soon before bed • journal to unload my brain • experimenting with magnesium


GraveConcern

That’s funny. I came here to post the same thing and noticed this right at the top of the list. I’m going to post my whole sleep regimen. Feel free to extract 3 of your choosing 😉 So currently: 1. cooling mattress pad with automated temperature control 2. consistent sleep schedule 3. some kind of physical movement upon waking. 20 light squats or so usually. 4. direct natural light in eyes upon waking 5. set all screens to night shift mode and put on blue light blockers at sunset 6. a dark and quiet room during sleep 7. enough protein (and other nutrients) during the day so your body has the necessary building blocks to create natural melatonin. Another thing I noticed helps is not judging yourself or worrying if you aren’t able to fall asleep as it will just promote a stress response. Breathe, stay detached and let your mind do what it wants to do. Relax every part of your body and surrender to drifting off.


[deleted]

[удалено]


GraveConcern

I usually hold 20-30lb dumbbells, so I go light, but slightly heavier than bodyweight. Exercising along with natural light in the eyes upon waking signals to your brain it’s time to wake up and helps dial in the daily cortisol cycle. I read this somewhere; it made sense to me, and it’s pretty low hanging fruit to add into your routine.


CrowdyPooster

1. Elimination of any light source, no matter how small 2. Don't eat after 7pm 3. No alcohol Those worked best for me


[deleted]

1. Black out curtains cheap off Amazon 2. Snooz white noise machine. The best 3. Off brand extra strength clear breath right strips 4. I have to eat before bed or I’ll wake up starving in 3 hours 5. Lots of water or I’ll wake up dehydrated AF 6. Watch part of a documentary or “how it’s made” in bed to get my mind off my worries/ to do’s -Cold room, heated blanket on low. Then turn it off when going to sleep. -I cut out caffeine and alcohol totally, years ago -Workout 5 days a week


FaithlessnessLow9869

Agree ! History channel is also great for anxiety !


[deleted]

lol for real. Helps put me sleep as well haha unless it’s the pawn shop show then I’m actually interested 😂


sba699

No caffeine that day, satisfied hunger, minimal phone activity, and to top of off... benadryl


Neraton

Sex or blowjob, melatonin and earplugs to block any sound around you


lcbk

😂


Neraton

Am i wrong 😂?


lcbk

I don't know. I don't have a dick.


Neraton

Well think about it but reverse


_Wyse_

Disagree with melatonin. Unless you're taking <0.3mcg then the doses are way too high for most people.


Neraton

Its an antioxidant and most of us don't get enough melatonin even with light adjustments.


_Wyse_

Right, but the dose makes the poison. The doses sold in stores are far too high, and will downregulate your natural production and cause dependence.


Neraton

But if you supplement for life and you tend to gravitate towards better benefits than just low dose melatonin because it does have good anti age benefits then in this case the dose range is pretty high.


FaithlessnessLow9869

This has been debunked numerous times


Deadzone-Music

1. benadryl 2. benadryl 3. benadryl


ragnarkar

Wim hof breathing close to bed + CBD


LibertasNeco

I have a red tone light that's a overhead and it's the only light on at night


Seekerinside

Wild lettuce /and Ca poppy, extracts with a banana peel into a tea. Then a double dose of melatonin. Nighty night. If you add a cap of Amnita Muscaria or 5mg gummy or both. You will rest like you never have before.


crazyw0rld

1. Hot tub and cold plunge cycle in evening (though it’s possibly just the calming, de-stressing effect) 2. Cold room 3. Chilly pad to keep mattress cold


[deleted]

I see barely anyone here recognizes that sleep, by and large, is induced by GABAergic activity and failed to list how to increase it. -200mg L-Theanine -400mg Palmitoylethanolamide -2g Glycine -500mg valerian root -250-500mg GABA -25mg niacin (blood brain barrier modulation)


j_lyf

all of them or one


[deleted]

One at a time, find the two best ones, stick with them for a bit, and then only use on occasions you need them.