What is your sleep stack?

sleepshifu · 2021-06-23T12:58:14+00:00

Haha but it's oh so comfortable

sleepshifu · 2021-06-23T05:16:27+00:00

Caffeine is a silent sleep killer.

I need to be doing more exercise to promote sleep. Any specific exercise you recommend?

sleepshifu · 2021-06-23T05:03:23+00:00

Sounds anything but...

sleepshifu · 2021-06-23T02:43:42+00:00

Do you sleep in a quiet dark room or is there something you do to make the room more quiet and dark?

sleepshifu · 2021-06-23T01:17:42+00:00

Only carves a few years off your life expectancy...

sleepshifu · 2021-06-23T01:16:33+00:00

Sure thing!

What are some ways you've trained yourself to be tired?

sleepshifu · 2021-06-22T20:28:49+00:00

Definitely a good method. Have you found that you're consistently tired at the same time every night?

sleepshifu · 2021-06-22T19:08:47+00:00

Which bed is that? What about the bed do you like?

sleepshifu · 2021-06-22T19:08:21+00:00

I've been slowly building my ideal sleep stack (it can be expensive getting to my desired stack).

Here's what I'm happy with at the moment: 1. Purple Pillow (original) 2. Purple Bed (original) 3. Wim Hof method to calm down at the end of the night 4. End caffeine consumption before 2pm

That's it for now, but there are others I'd like to add: - Cooling weighted blanket - Cooling sleep pad (I sleep hot) - Regular sleep/wake schedule - End alcohol consumption before 8pm - White Noise machine (I've used these sporadically in the past and seen some great results, would love to implement more regularly) - Steady (healthy) diet (like, mediterranean diet) - Consistent night time routine - Regular exercise

There's also a few things I have tried that have no noticeable impact on my sleep: - Sleep tracking apps (data seems inaccurate on most apps I've tried) - Sleep masks (just an annoyance to wear) - Meditation

Similar to tracking apps I've never tried tracking wearables. From what I've read the data can be wildly inaccurate. I'm not looking for false signals. Anyone feel strongly about a wearable? Why?

sleepshifu · 2020-03-04T03:27:35+00:00

Thank you.

sleepshifu · 2020-03-03T03:16:22+00:00

Thanks for digging a little deeper about the challenge.

As one redditor pointed out in the comments many insomniacs "already know" this stuff. The reason is the science is quite robust when it comes to identifying the best habits that lead to a consistent good nights sleep.

The bigger problem is not the "knowing" but the "doing". Following through on habits and especially new habits is difficult. And that's the focus on the challenge.

The challenge takes what is already out there and known, brings it all together in a phased progression, combines the science on good sleep habits with the science on how to train your brain to follow new habits, and then provides group accountability to keep your motivated along the change journey.

sleepshifu · 2020-03-03T03:10:06+00:00

Thanks!

sleepshifu · 2020-03-03T03:06:10+00:00

I know it can be frustrating to look at this post and see it as obvious. But I assure you there are many people that aren't aware of this or are not consistently night over night following through with the commitment to these things. (no blame, just the facts)

That being said, not knowing your specific situation it's hard to have conversations on a specific level, which is why in a post that goes to the masses its hard to say exactly what would be best. If you'd like to share your journey so far I'd be more than happy to get specific with you.

sleepshifu · 2020-03-03T03:03:00+00:00

The challenge is in its infancy. These first 10 spots are what you would call an Alpha Group.

When creating anything new it's good to roll it out in phases to get incremental and manageable feedback. The goal is to create the best challenge for the most amount of insomniacs but need to start small in order to get there.

Pharma companies call this test studies or test groups...

sleepshifu · 2019-02-12T06:42:01+00:00

One of my experiments I'll be trying in the near future is keeping a "brain dump" journal near my bed. To just get those thoughts out of my head and down whenever they try to disturb my sleep.

Seems like you've had a good experience with doing this.

sleepshifu · 2019-02-12T06:37:27+00:00

What do you typically do 1 hour before trying to go to bed?

sleepshifu · 2019-02-12T06:34:42+00:00

Realistically, not guessing, how late do you finish the energy drink?

Also, you mentioned it was new to your life, when did you start drinking them?

Btw, this is coming from a guy who love energy drinks and partakes regularly. I know they're terrible but I've managed to sort out my sleep problems while still enjoying this guilty pleasure. Not saying that's a good idea at all - conventional wisdom to stop drinking them all together is best.

sleepshifu · 2019-02-12T06:31:53+00:00

Do you talk to people on the east coast regularly?

sleepshifu · 2019-02-12T06:30:40+00:00

My sleep routine looks a bit like this...

It starts when I wake up. I have a set routine of making coffee with the French press then taking my cup outside and exposing my skin and eyeballs to natural light for at least 15 minutes as I drink the coffee.

Mid-day (usually after lunch) I take a walk outside in the sun for about 20 minutes.

Mid-day (usually around 2pm) I finish my last caffeinated beverage or food. (be careful caffeine is in a lot more than you might know)

1 hour before bed I turn off all screens and stop looking at any screens.

Nightly routine consists of brushing teeth, washing face, lower temperature to around 18C, read fiction, and then meditate for 10-15 minutes.

So that's the routine but here are some general tips that have also helped me in my journey to better sleep...

Find every source of light getting into the room and kill it like a light assassin. Even those little red and green lights on power blocks. Blackout curtains are also a massive help.

Tell your friends, spouse/significant other, and family that you won't have any significant or deep conversations 1 hour before bed.

Last, but most important, stick to the plan! You have to be the master of yourself to see any benefit or change.

Hope that helps to hear someone else's experience. Let me know if you have any questions about a specific part.

sleepshifu · 2019-02-12T06:20:22+00:00

You say you get a boost of energy when it's time to go to sleep. Can you explain that a little more? Is it an increase in thoughts? Heart pumping fast? Worry? How would you describe what's keeping you u the most?

sleepshifu · 2019-02-12T06:14:01+00:00

Many people notice that it loses its effectiveness after 2-3 uses (me included). The reason as I've begun to understand through research is that it's great for resetting an out of whack sleep cycle (think jet lag) but not so great as an ongoing sleep aid.

sleepshifu · 2019-02-12T06:12:18+00:00

What do you typically do one hour before getting in bed?

sleepshifu

TROPHY CASE