As I only use write here one day a week I will be a bit slow to reply in this thread and others. I have been thinking a lot about
how to improve general health lately and I see it as there are 4 main areas. Sleep, nutrition, detox, and stress/recovery. They're also reducing intake of chemicals and mold, and improving water and air quality that you could say is a 5th main area.
I made a thread about
my diet and thoughts around that, and I will make ones for detox and stress/recovery later. But very shortly for detox, my goal is to do at least one detox method per day. For stress/recovery, it's DNRS and yoga in the morning, time in nature, meditation, massage gun, and low personal internet usage.
There are so many things that affect sleep, but as your health improves your sleep will also improve. But there is still a lot of things in our control.
What I aim for:
Wake up 7-8 am.
DNRS and yoga
Breakfast or fasting.
Getting some sun on the balcony or going for a walk.
A few cups of coffee but no coffee after lunch, or the last cup just after lunch.
Working out most days, but not too late.
No school/work after 7 pm (some specific workdays I will work to 7:30 pm at the latest)
Dinner, finish just after 8 pm at the latest, so I get 3 hours before bed.
Blue light filter on screens. (no blue light filter on the TV ☹)
1 hour before bed, no screens
30-45 min before bed, melatonin, and l-theanine with lemon palm.
Reading a book on my kindle.
Going to bed just before 11 pm
Working too late.
There are so many deadlines in school and work so I very often end up working later. But when I do that, my performance the day after drops, so it's not that smart always. Sometimes it's fine but not with the frequency I do right now. I had a new meeting last week 7-8 pm, that is going to be weekly, but we are going for 6-7 pm this week instead, so that’s an improvement. I also have some work that takes 12 hours+ from when I wake up until I stop working about
once a week. This becomes a problem if I wake up at 8 am. During the summer this will be 3 days a week, so I have to do some thinking about
this. I'm my own boss so I just decided to have a hard stop at 7:30 pm those days as I eat dinner before work is finished. Short term it's better to work more, but as it messes up my sleep I think a hard limit at 7:30 pm and wake up around 7 am will be better. I think I will start to measure this later and get back about
how it is going.
Staying up too late on Fridays
As Saturday is my only day off, I tend to stay up a lot later on Fridays just because I can, but then it affects the days after also.
Last Friday is a good example. I had a video chat with friends and drinks and planned to quit at 10 pm, but I left at midnight instead and then stayed up until 2 am. As I woke up at 7 am on Saturday I only got 5 hours of sleep.
I don’t mind going to bed later on Fridays, but maybe not after 00:30 so I still get some sleep. When being social and drinking later it's good to stay up a bit, but most weekends I don’t drink with friends that late. When having a few drinks by myself/with my girlfriend on Fridays I do that earlier and often in the sun during the day, so it's not that late. Having the goal of midnight for a normal Friday seems reasonable.
Staying up too late on Saturdays
Instead of drinking, I vape weed on Saturday nights and stay up later. This is just stupid and something I need to work on. Sundays are high-performance days, and I have to realize how bad it is for my performance to stay up later on those days.
My goal is to go to bed around 11 pm here also.
Other things for sleep.
I have already a good bedroom for sleeping, taped over electronics so I don’t see any light when going to the bathroom during the night and an Oura ring to measure sleep (a long time since I used it). I use a nail mat most nights for 5-10 min when I go to bed. Earthing is great for sleep and something I react to less now compared to before. I hope that during the summer I will be able to do earthing almost every day.
If I improve in my problem areas I think my sleep will be very good. I just started to measure if I get to bed before 11 pm, but might start measure also if I stopped working in time and if I got in before midnight on Fridays also. I visualize about
my sleep routines also in my DNRS
Post Edited (Deep_sleep) : 5/5/2021 1:59:44 AM (GMT-6)