In this post, I won't go into details why sleep is important because there is a lot of information about it already. What I would like to do instea...
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I try not to do mentally challenging things the last two hours or so before I go to bed. Otherwise my brain won't stop working and I'll never fall asleep. Further, what helps me a lot is just plain old reading a book. I use an ereader (or my oled-phone, no problem with the blue light apparantly) and I read fiction (currently Stephen King's The Institute, which is a fantastic one).
Also, since I try to lose some weight, I do more excercises; every evening I go out for a walk of approx 30-45 minutes, together with my wife. Very relaxing and I sleep better since I started doing it. And lost 6kg :)
I suppose I wouldn't be able to sleep well after reading Stephen King's books :D
Haha, sometimes reality is much worse...
Purrfect cover image.
This one is really important. It would be ideal to go to bed and wake up at exactly the same time each and every day.
You should (at least) reduce blue light, either by software or by using red glasses. Red glasses are better because they also work for room lighting, which should not be too bright.
It is recommended to have a dark period of 3-4 hours before going to sleep. During that time it's good to avoid eating, at least bigger meals.
You should check Polyphasic Sleep.
I find this the hardest part to do, but I've been doing what you recommended of "This way I read for 10-15 minutes and feel sleepy, even if the book is interesting" and it's been working well!
Yeah, taking small steps is the key. When I see "avoid screens for 3 hours before sleep", I know that this is not going to happen! At least in one day :)
Great idea, not drinking also improves the quality of life overall. It didn't come into my mind because I wasn't drinking on a regular basis in recent years anyway.
Regarding caffeine, I want to add that it has a half-life of about 5 hours for most people so the advice of not drinking coffee after 12-1pm pm is very sound.
Caffeine works as a sleep inhibitor so even if you don't have trouble falling asleep, caffeine will still affect your sleep, in particular the duration of the deep sleep phase.
Source: "Caffeine" by Michael Pollan. audible.com/pd/Caffeine-Audiobook/...
Here's a related article by the above author: npr.org/sections/health-shots/2020...
I just hit the heart instantly after watching cover photo 😍
Great advices. In my opinion exercises during the day are the most important for good sleep. Without training or just walk I am feeling tired even after 8 hours of sleep.
Really fantastic tips. I'm 100% sure that this resonates with my experiences.
This seems like something that could help close the loop in putting this to action.
Isn't cola worse for health than coffee or tea? It is just curious, I'm coffee addict and I try to try other drinks.
I suppose "worse" can be defined differently. I know that cola contains less caffeine per ml than regular coffee (at least unless it's "cola energy" or smth like that). I think it can affect different people differently too, so we should pay attention to it.