Best/most Effective Sleeping Habits

[Hunter Arrington]

What are you guy's best and most effective sleeping habits from personal experience? 

[drelamore]

Having a good 7.5 hours of sleep, in the night, in a pitch black room.

[vizual]

My most effective sleeping habit ever is:

 

Sleep when sleepy, wake up when rested

[Roman]

Seven hours of sleep in the night from 10 pm until 5am – complies with the natural rythm of melatonin distribution but of course depends on the sun cycle. Depending on the work that you do and your possibilities a powernap at about noontime is a great addition.

[Kali]

A great sleeping habit is waking up and falling asleep at the same time each day (even at weekends). Powernaps after lunch are not so good, since you could be doing something productive during that time. I usually feel awkard when i sleep at that time. Chamomile tea can help you have a better sleep and fall asleep easily or you can take melatonin supplements. You should be having at least 7 hours of sleep each night. That's all i can think of. Good luck with your sleep!

Edited March 9, 2016 by Kali

[Woody]

Sleeping in total darkness is said to be a good idea. As far as I know light blockes the production of some useful hormones during the sleep so it is preferable to turn off every light. (even the small light of the tv or phone charger)

And of course a light dinner between 6 and 7 pm should be the best.. I find this rule pretty hard.

[jackson]

Biphasic sleep - take a 20-30 minute nap just before you have lunch if you can.

Alertness drops in the afternoon (right around lunch time), scientists found it with EEG brain activity, melatonin level in saliva, cortisol levels and so on. NASA found midday naps of 26 minutes improved crew performance by 34% and overall alertness by 54%.

Make napping a habit, it will change your life.

[Franko]

@jackson  Dude, where did you learn all that stuffs? I m having serious problems with the sleeping time. I just read a book, which told me that sleeping 6 hours a day was enough, but I really think my body cant bear 18 hours awake. 

The problem I use to have with the naps, was that in school, it was impossible to take one, because I had no place to do it. Now, I m at college, so, I do have the opportunity to take a daily nap. Do you suggest I do it? how much time? How much time should I sleep at the night? why before lunch and no after it? I have so  many questions about that, I m sleepy and irritated the 50% of  the time, and I am almost sure this is for sleepless.

Thank you

[Guest]

@Franko Jesus Christ, there is no fixed formula for how much sleep YOU exactly should have! First, there are thousand sources and people on the internet who will claim something different. No way in hell you will find the one right formula from 1000 different sources. Second, it all depends on what is right for you. What FEELS right for you. Some people need 6 hours of sleep, some need 9. Some wake up at 4 am, some wake up at 12 pm.

It's all okay. Find out how much sleep YOU personally need. Me personally? I like being awake at night and sleep in the morning. I love to sleep 8 hours and sometimes even 10. I feel amazing because of this. I will go to sleep at 1 am or even 3 am and I'll wake up at any time between 9 am and 12 pm. And I love it, that's what's right for me. I don't need to adapt to some weird techniques from the internet which aren't for me and make me wasted in the end.

I suggest you find out what serves you best and sleep that way. A lot of people are heavily sleep deprived because they listen to all kinds of weird theories and recommendations like "all you need are 6 hours of sleep per night". No, that's bullshit. And unhealthy. Take your life in your own hands my friend  I hope I could help you

Peace

[Kevin Dunlop]

I love to sleep well, I dont keep schedules so that I can improvise when I get inspired I dont sleep until I feel ready. I like to break the cycles once in a while by staying up late. If one sleeps in a completely dark room it can be alot deeper but if the sun wakes you up in the morning it can also be nice. A key point for me is to have fresh air circulating in the room  all night and dont sleep when full, wait it out. 

 

[Serenity]

OK My whole life I have had trouble sleeping I know it is starting to effect my health I stay up for three days then crash for two I have tried so hard need help in this area as well 

[Gmork]

From what i researched and my own experience:

1. Calculate your rem cycle http://sleepyti.me/ and when you get it right ( you can get up second you wake up) stick to it ! ALWAYS. You dont sleep more and you dont sleep less. (of course sometimes you need to but dont make it a habit) ; 7 hours is what you generaly need. (7 cycle is good place to start) you can opt out for 5 cycle and 2 nap (20 min) cycle through day time.
2. Total dark room if possible and you cant use light up to 1 hour before sleep. (This is important)
3. Dont eat 5 hour before sleep.
4. You can take magnesium cirrate 1 hour before sleep. ( Its not that big of a help but its something)
5. If you still cant have good sleep try affirmations.
6. Again get diet right. Not enough minerals in diet specialy electrolytes can mess you up.

[Son of leo]

17 hours a day for me

[IndependantKouhai]

On 3/26/2016 at 3:07 PM, Gmork said:

From what i researched and my own experience:

1. Calculate your rem cycle http://sleepyti.me/ and when you get it right ( you can get up second you wake up) stick to it ! ALWAYS. You dont sleep more and you dont sleep less. (of course sometimes you need to but dont make it a habit) ; 7 hours is what you generaly need. (7 cycle is good place to start) you can opt out for 5 cycle and 2 nap (20 min) cycle through day time.
2. Total dark room if possible and you cant use light up to 1 hour before sleep. (This is important)
3. Dont eat 5 hour before sleep.
4. You can take magnesium cirrate 1 hour before sleep. ( Its not that big of a help but its something)
5. If you still cant have good sleep try affirmations.
6. Again get diet right. Not enough minerals in diet specialy electrolytes can mess you up.

8

The first tip might not work for most since people experience REM sleep at different times.  So I wouldn't get my hopes up too high for that, of course, you can try it, but in my case and my friends, the thing failed. A better thing is to download an app called "Sleep Cycle" basically, you put your phone near you when you sleep and it tracks your movement or your breathing. If you need to wake up at 9:00 AM, it will automatically wake up you in somewhere between 8:30 - 9:00 AM. And in the morning, it wakes you up with beautiful chill music. It's free by the way. It also tracks your sleep performance.

For me personally, not eating heavy food before going to sleep, taking a shower and watching some anime/tv- shows/ reading a book really helps me out.  

I sleep the worst when I'm hungry, so I eat something like rice or curd before going to sleep.

[Anicko]

I personally need like 9-11 hours of sleep most nights, but life only allows me 5-6 right now. Sometimes I get a nap or a day to sleep in, but so rarely. 

It is different for everyone. You have to explore your own patterns and test it yourself to know what's right for you. 

[JevinR]

You only need 6.5 hours of sleep, otherwise sleep is a waste of valuable time. 

 

This company is trying to sell you their sht, but it has a neat infographic:

https://s3.amazonaws.com/sneakpeeq-sites/upgradedself/images/Bulletproof-Sleep-Infographic.pdf?utm_source=post&utm_medium=blog&utm_campaign=thank-you-for

[JevinR]

@Gmork Also don't exercise or meditate around 1-2 hours before bed, and this https://www.bulletproofexec.com/7-steps-to-bulletproof-sleep-how-to-get-less-sleep-without-polyphasic-headaches/

And

1. use f.lux to dim your screens brightness adjusting to your geometric location 
2. exercise obviously will help you sleep, cardiovascular or aerobic would be best, but resistance and weights are great too

• Also KEY RULE:  Sleep Quality > Sleep Quantity  <----- This fking rule is the premise of all your strategic sleep endeavours. Always, always , always quality over quantity.

Don't be like the japanese, sleeping 5 hours a day and working 80+ a week, you will end up stressed, burnt and depressed. But.... There is a 2-week solution to depression:

https://www.bulletproofexec.com/sleep-hacking-ending-insomnia-with-an-electrosleep-machine/

 

Fck it ~~ Go all out, work 80+ hours a week, rest 2 weeks, rinse wash repeat. You'll be a friggen cyborg

Their is more technology available to fix depression, but fck it. Be an obsessor, screw it. You'll be a master once you break through plateaus, but nothing wrong with obsessing here and there, maybe a month or two.

 

Also don't tell people your goals, I'm just talking sht about obsessing, I'm not actually gonna do it(Reverse psychology, or is it?!?!?) :

 

 

 

Truly, I'm not gonna obsess, I'm just a talker that talks and talks.

 

 

Edited April 5, 2016 by JevinR

[Nunzia]

Infrared red light helps for me to sleep and wind down. Keeps me warm and cozy. It can help people with sleeping issues. Specially achy muscles. I have this spa like thingy I bought because of arthritis. And it penetrates deep within. It's wonderful. My husband jokes with me how the room is like an oven when he comes in. I then shut it off. Lol. I also do something to calm my mind. Read, listen to video blogs, affirmations, etc. I've developed a habit, a good one me thinks. Plus melatonin is my aid. I happily just submit to it. 

Edited May 27, 2016 by Nunzia

[Nunzia]

Oops I keep posting on older posts. Still learning my way here. Not sure OP will even see this, lol.

[CA19]

On 5/4/2016 at 7:42 AM, JevinR said:

@Gmork Also don't exercise or meditate around 1-2 hours before bed, and this https://www.bulletproofexec.com/7-steps-to-bulletproof-sleep-how-to-get-less-sleep-without-polyphasic-headaches/

And

1. use f.lux to dim your screens brightness adjusting to your geometric location 
2. exercise obviously will help you sleep, cardiovascular or aerobic would be best, but resistance and weights are great too

• Also KEY RULE:  Sleep Quality > Sleep Quantity  <----- This fking rule is the premise of all your strategic sleep endeavours. Always, always , always quality over quantity.

Don't be like the japanese, sleeping 5 hours a day and working 80+ a week, you will end up stressed, burnt and depressed. But.... There is a 2-week solution to depression:

https://www.bulletproofexec.com/sleep-hacking-ending-insomnia-with-an-electrosleep-machine/

 

Fck it ~~ Go all out, work 80+ hours a week, rest 2 weeks, rinse wash repeat. You'll be a friggen cyborg

Their is more technology available to fix depression, but fck it. Be an obsessor, screw it. You'll be a master once you break through plateaus, but nothing wrong with obsessing here and there, maybe a month or two.

 

Also don't tell people your goals, I'm just talking sht about obsessing, I'm not actually gonna do it(Reverse psychology, or is it?!?!?) :

 

 

 

Truly, I'm not gonna obsess, I'm just a talker that talks and talks.

 

 

 

Man I have to second the f.lux suggestion!This little app is a god send.It single handedly killed my porn libido. What it does is it adjusts the color temperature of the screen (it lowers the amount of blue light during the night giving the screen a reddish tint).People don't realize how stimulating blue light is until they actually go without it.