Post: #1

Sleep hygiene refers to a set of habits and behaviors that cumulatively improve the quality and restfulness of your sleep, thus transferring benefit to all areas of your life (mood, libido, fitness, productivity, etc.)

My idea with this thread is to collect all existing resources about this topic and to make it a portal of sorts for this most important 'other half' of life.

There have already been some great threads on the forum on topics on or tangentially relating to sleep.

To wit:

==> Bright Light Therapy for Regularizing Sleep and Reducing Depression and Anxiety

==> Zinc has made me a better man (zinc improves sleep quality)

==> Improving Sleep, Lowering Stress, Getting Out of a Rut

==> How to get a better night of sleep (ROK post)

==> Review of Melatonin (as a sleep aid)

==> Adrenaline rush after muay thai ==> no sleep (effect of cortisol on sleep, also discussed in my Coming Back to BJJ after a month off thread.)

==> No fap, no sleep?

==> How to fall asleep fast : The 4-7-8 breathing method

==> sleeping pills/sleep aids

==> What do you guys do to get good regular sleep?

==> Fix Your Sleep

==> Preserve your eyesight, fall asleep easier... get F.lux!


****Additional Sleep Hygiene Tips****

1. Use magnesium oil.

Magnesium oil is absorbed through the skin.

The soles of the feet absorb Mg oil particularly well.

Kind of makes you think that we should probably be bare foot most of the time and swimming in lakes/rivers/oceans, walking on grass, sands, and other natural terrains.

The body absorbs as much Mg as it needs and then cuts absorption once equilibrium is reached.

Which is why you can sit in a bath of epsom salt for an hour and receive insignificant additional benefits over sitting there 10 minutes (I don't know that these figures are exactly accurate but you catch my drift).

I prefer Mg oil over pills because you don't get raccoon eyes, it's way more cost effective (a 20 oz bottle lasts at least half a year if not longer), you don't wake up feeling groggy, and it plays nicely into a wind-down ritual.

Take a few drops, rub them onto your feet and a little on your body (avoid mucus membranes), chill out for 20 minutes while it dries, shower, sleep.

Get you some.

=> Amazon link for Ancient Minerals Mg oil


2. Reduce light as much as possible.

This was a game changer for me.

I heard about this from Jack Kruse, who runs a rather cerebral but very interesting health blog at jackkruse.com.

The idea is that after the sun goes down, you want to turn off all lights to the greatest degree practically possible to you.

I turn off all the lights in my room except a small pilot light by my bed and my computer screen (which runs F.lux).

This can make a big difference because the longer you keep lights on, the longer your body thinks it's still daylight.


3. Total darkness when you go to sleep.

100% pitch black darkness, self explanatory.


4. No computer, iPhone, or other electronics at least an hour before bed.

Devices are super stimulating and interfere with a proper wind down.

I think Kindle is ok, reading definitely knocks me out.


5. Reduce EMFs

All electronics generate electromagnetic fields.

As the body is an electromagnetic system, it stands to reason that EMFs from all of our devices have some kind of impact on the body.

This is something Jack Kruse hammers to death.

He's an M.D./researcher who knows his shit so better you hear it from him.

Some people with a few thousand bucks to blow can EMF proof their house, but I just unplug and shut down all electronic devices before I go to sleep, including my wifi router, TV, computer, and phone.

Supposedly this makes a big difference but who the hell knows; I just do it for good measure.

6. Ambient temperature.

It's worth fiddling with your AC for an hour to get the temperature in your room just right.

It really helps with falling asleep fast.

Here in Thailand for some reason all of the AC units are wall mounted opposite the bed.

So you get a Himalayan blast in your face while you sleep.

As this is untenable, I hang a towel from the AC unit and play with the temperature until it's not too cold or too hot.

****

If I missed a relevant thread or a powerful tip, please post it below.

Post: #2

Good post.

I would also add letting go of caffeine for those 5-15% of the population who shouldn't drink it at all. The rest of the population will not be getting many benefits from that plant either - heh.
But many people absolutely must not use caffeine in caffeinated sugar drinks or coffee. Even black tea in certain doses would be too much for them. Green tea or herbal tea is more beneficial of course.

Post: #3

(06-01-2015 12:36 PM)Zelcorpion Wrote:  Good post.

I would also add letting go of caffeine for those 5-15% of the population who shouldn't drink it at all. The rest of the population will not be getting many benefits from that plant either - heh.
But many people absolutely must not use caffeine in caffeinated sugar drinks or coffee. Even black tea in certain doses would be too much for them. Green tea or herbal tea is more beneficial of course.

Funny thing Zel, I was thinking when I woke up this morning (after an amazing night's sleep filled with sex dreams by the way) that I should have added something about caffeine. Thanks.

I've weened myself down to one small cup of instant coffee a day.

More than that and my cortisol shoots up and things frustrate me easily.

Definitely worth the while to ween the caffeine.

Post: #4

VV: Excellent topic to highlight again. Sleep is an all-too-often overlooked pillar of a man's health. "Train like a champ; eat like a champ; sleep like a champ." Many focus on the first two but forget the third.

About six weeks ago The Lizard of Oz started a new thread, The TLOZ Program for Better Sleep and Better Health, the first half of which covered sleep hygiene. As sometimes happens, there was only one response to the OP and then it quickly got lost in the daily churn of new threads. That was a shame since there was some very fine advice there, so I'm going to re-post the sleep portion here, and follow it up with some of my own tips.

(04-12-2015 02:39 PM)The Lizard of Oz Wrote:  The main thing you need to do is to maximize the benefits of the sleep you are getting. That is the single most important factor in being able to cope with mental fatigue and keep your health intact. To that end:

1. Strongly consider using bright light therapy to regularize and deepen your sleep. You can read about it in this thread:

/thread-39799.html

One thing that is common to guys who do a lot of mental work is that they sometimes have trouble turning it off and falling asleep. That is in particular something light therapy takes care of -- it more or less guarantees correct and timely sleep induction.

2. (This goes hand in hand with #1) Make sure your sleeping schedule is highly regular. You should be getting up and going to bed at very nearly the same times every day, including weekends. Do not make the mistake -- all too common to guys who work hard during the week -- of oversleeping on weekends and throwing your rhythm off. Using a light box (see #1) will help establish a very regular schedule, and also improve and deepen the sleep you are getting.

3. DO NOT ABUSE CAFFEINE. I cannot emphasize this strongly enough. Guys who do a lot of mental work make the mistake of leaning on caffeine to get them through the day, and this messes with your sleep and makes you more not less tired on average and over time.

You should not be drinking more than one cup of coffee a day, always in the first half of your day (never late) and never on an empty stomach. One cup after breakfast or after lunch is fine; do not exceed that.

4. Do not abuse alcohol, and other drugs. Forget about nootropics, you don't want to mess with that stuff. Keep your system clean and your body and brain will thank you over time.

5. Download the free utility f.lux and install it on all your devices at home and at work. You don't want to be staring into blue light monitors after dark, this will take care of that. Keeping f.lux on incandescent setting throughout the day (not just at night) will also relieve some of your eye strain.

https://justgetflux.com/

Now, I am lucky to have been born a naturally sound sleeper but five years ago I took my sleep to Rip-van-Winkle levels by investing in a king-size Tempur-Pedic mattress. These are not at all cheap, but well worth the price considering we humans spend nearly one-third of our lives lying on a bed. Naturally, buying your own mattress will not be practical for a great many of you who are living the location-independent life and moving home/city/country every year or even more frequently -- but regardless of your own circumstances, be sure to sleep on the best mattress you possibly can. Some old piece of trash with busted springs will not be conducive to deep restorative sleep and will not do your spine, joints, or muscles any favors.

One last thing: noise. Again, not something entirely under your own control but it goes without saying that car horns, blasting music, slamming doors, screaming children etc. are not necessarily helpful for you to fall and remain asleep. Keep this in mind when you are choosing your lodgings; do your best to sound-proof your sleeping area; if necessary mask ambient noise with a white-noise generator. And always turn off the vibrator/ringer/message alert/etc. on your phones when you retire for the night. Long gone are the days when you could count on the decency of others to not telephone after a respectable hour.

Sleep tight and don't let the bed-bugs bite.

Post: #5

Hey @Tokyo Joe - I heard Tim Ferriss pimping Japanese buckwheat pillows.

Have you any experience with them?

Post: #6

(06-02-2015 06:32 AM)VincentVinturi Wrote:  Hey @Tokyo Joe - I heard Tim Ferriss pimping Japanese buckwheat pillows.

Have you any experience with them?

I'm a big fan of buckwheat pillows. It takes a few days to get used to, but there are several benefits:

1. neck support. The pillows contours to your neck, providing exact support.
2. stay cool. Unlike polyester or cotton, buckwheat stays cool. Great for people living in the tropics or like to sleep without air conditioning.
3. hypo-allegernic.

It's gotten to the point for me that it's hard for me to travel, because I don't have my pillow. For stays over 2 weeks, I usually pack it with me.

Post: #7

I've been using running 8 Hour Delta Wave Tracks for the past few weeks while sleeping and its been having great affects. I dream more, sleep in a more condensed manner, and wake up mentally clear. It requires me to keep my Laptop on but I black out the screen and cover the indicator lights.

Check out yellow brick cinema on youtube.

Good call on the magnesium oil, will check that out.

Post: #8

(06-02-2015 06:32 AM)VincentVinturi Wrote:  Hey @Tokyo Joe - I heard Tim Ferriss pimping Japanese buckwheat pillows.

Have you any experience with them?

Yo VV! I saw over in the "Squat Like a Boss" thread that you've been working on your squatting technique. I tell you what, man: If you can squat really well, deeply and regularly -- and then destroy as much tight young Thai pussy as possible, you will get a great night's sleep on one of these, with or without a pillow --


Incidentally, I have very occasionally used buckwheat pillows at old-school ryokan in the Japanese countryside, but I honestly haven't used them often or consistently enough to form a definitive opinion. My vague impression was that they do in fact conform nicely to the neck/head, much like the Tempur-Pedic pillow I use with my mattress.

At any rate, depending on the manufacturing process, buckwheat pillows may house the same level of dust mites as ordinary pillows. Also, the incidence is probably very low but some people susceptible to asthma may find it is aggravated by a bacterial toxin that occurs in the hulls. Finally, since a fraction of the human population is allergic to gluten, the buckwheat could possibly trigger a reaction, but this is unclear. See the following 2009 WSJ article for an interesting take on these pillows:
http://www.wsj.com/articles/SB1000142405...2337405518

Post: #9

Lots of useful information here. Thanks VV!

Conversely, I would add that not obsessing over your sleep routine is another part of it. Do normal, healthy sleepers have a completely fixed schedule and set habits? No they do not. There is no golden bullet for perfect sleep.

Going too far with the sleep hygiene can ironically also fuel insomnia by putting sleep on a pedestal as it were. Just something to bear in mind if you have slightly obsessive tendencies.

I highly recommend a book called "Sleep School" which incorporates meditation as a solution for insomnia. Really helped me deal with some hardcore jetlag. I'll do a full write up one of these days.

Post: #10

Ive been sleeping a lot better at night just doing one thing, taking vitamin D. When 10pm would come around I would be wide awake on my second wind, and id start texting, and messaging women. Now 10pm comes around and I am tired, and asleep by 11pm. Im getting deep sleep.

Most people wont get enough vitamin D in their diets or for the sun, so supplementing is critical. Ive been taking 2,000IU morning and 2,000IU at lunch.

Post: #11

I somehow missed this thread before, but I'll make sure to look through it.
I've been having a hard time getting good and consistent sleep recently. For some reason I wake up during the night, and I'm feeling much more tired during the day.

Thanks OP !

Post: #12

Over the last few years I have alternated between sleeping well and not sleeping at all (or only a couple hours a night). For 3-5 weeks at a time I will slept just fine, meaning 7-8 hours a night. But then, for no apparent reason, I will experience anywhere from a few days to 2 weeks of very fitful sleep. I can't explain why this happens. My stress levels do not fluctuate during the good sleep periods and the bad.

However, over the last month, my sleep has been great. Better than I can remember.

I attribute the change to downloading the Rain, Rain app to my phone. The app has been a game changer.

Even when I was sleeping 'well', I would take a long time to fall asleep. Not anymore.

When I listen to the Rain, Rain app I fall asleep in less than half the time it would normally take me. Not only that, my sleep is deeper than before. I could never remember my dreams. Now I have vivid dreams that I remember. I feel much more refreshed when I wake up.

The Rain, Rain app is a sound machine app. As you probably guessed, the app has a variety of rain sounds. I prefer Rain on a Tent.

Normally when I try to fall asleep my mind is very active. The Rain on a Tent seems to distract me and I don't have nearly as many passing thoughts as I used to.

I've recommended it to another fitful sleeper I know, and they reported a material difference immediately. There are many free noise machine apps that play a variety of sounds. Relax Melodies is another app that plays even more sounds and in combinations.

I highly recommend anyone having trouble with their sleep try the Rain, Rain app or another similar one.

Post: #13

(06-01-2015 10:29 AM)VincentVinturi Wrote:  1. Use magnesium oil.

Magnesium oil is absorbed through the skin.

The soles of the feet absorb Mg oil particularly well.

Kind of makes you think that we should probably be bare foot most of the time and swimming in lakes/rivers/oceans, walking on grass, sands, and other natural terrains.

The body absorbs as much Mg as it needs and then cuts absorption once equilibrium is reached.

Which is why you can sit in a bath of epsom salt for an hour and receive insignificant additional benefits over sitting there 10 minutes (I don't know that these figures are exactly accurate but you catch my drift).

I prefer Mg oil over pills because you don't get raccoon eyes, it's way more cost effective (a 20 oz bottle lasts at least half a year if not longer), you don't wake up feeling groggy, and it plays nicely into a wind-down ritual.

Take a few drops, rub them onto your feet and a little on your body (avoid mucus membranes), chill out for 20 minutes while it dries, shower, sleep.

Get you some.

VV

Thanks for this recommendation.

I've had a few bottles of Mag Oil from Swanson's laying around that I never seemed to use. I've had problems with sleep pretty frequently for many years, the main problem being it takes me forever to fall asleep. For the past week I've rubbed the Mag oil on the soles of my feet when I'm beginning to wind down at night and have noticed a HUGE difference.

Post: #14

I'm surprised nobody has mentioned sleeping completely nude. This is probably the biggest "life hack" you can do to improve sleep hygiene.

Post: #15

(05-27-2016 07:27 AM)Hades Wrote:  I'm surprised nobody has mentioned sleeping completely nude. This is probably the biggest "life hack" you can do to improve sleep hygiene.

It's starting to get hot as balls in nyc so I'll try this tonight.

Post: #16

(05-27-2016 07:27 AM)Hades Wrote:  I'm surprised nobody has mentioned sleeping completely nude. This is probably the biggest "life hack" you can do to improve sleep hygiene.

Good point!

You'd think it's common sense but most people are brainwashed to sleep with their clothing on.

When I was like 14 I asked my dad why he sleeps naked.

He asked me well why do you sleep clothed?

Good point, I thought, and tried it.

Never looked back.

A few girls have commented that it's weird or they put some clothing on.

It's actually telling if a chick thinks it's weird.

A girl with a mind of her own won't think it's strange and sleeps naked too.