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Why We Sleep by Matthew Walker. This book will scare you into sleeping more.
There is also a great Joe Rogan interview with the author. Everyone should watch it.
You really should pick up Why We Sleep before you decide. Pretty good evidence that there are serious detrimental long term effects on losing even little bits of sleep. Be careful.
Really glad this situation ended well.
Driving while tired is worse than DUI. DUI causes delayed reflections, driving tired you have micro sleep events.
Read this book: Why We Sleep: Unlocking the Power of Sleep and Dreams https://www.amazon.com/dp/1501144316/
Read Why we sleep by Matthew Walker. He's a sleep researcher and covered this topic extensively. There are also tips on how to improve sleeping quality (such as regular schedule, avoiding blue light and screens, avoiding alcohol, etc)
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
Congrats on getting up with the alarm but I can't help but think your difficulty getting up is because of some problems that aren't being addressed.
It could be a bunch of things:
The amount of blue light you're receiving from screens before going to bed, which signals a part of your brain to push your circadian rhythm (which controls release of various hormones related to sleep) back as it still thinks the sun is out. Wearing blue spectrum light blocking glasses when I get home helps me be dead tired when my bedtime comes.
Various sleep hygiene musts like a pitch black room (no charging lights, no digital clock, no nothing), cold room temperature, and no noise (do you wear earplugs or do you even need to?)
Timing your sleep cycles to wake up in the light-sleep stage 1 cycle instead of the heavy sleep stages 3 or 4. These later stages have much more sleep inertia and are harder to shake off upon waking.
Because you say that it doesn't matter how much sleep / when you go to bed, I'm wondering if something is interfering with the restorative stages of your sleep cycle. Does your fitbit have sleep tracking on it? If so, what are you clocking in at for each stage?
If you REALLY want to take care of this problem, you should grab this book: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
It is absolutely one of the most interesting and insightful (and no pseudoscience) books I have read. If anyone is having problems sleeping or would like to know more in depth about the benefits of getting enough sleep (and concrete health risks of the opposite), I would buy this book and devour it!
I was just listening to the interview with Matthew Walker on Joe Rogan's podcast. He's a neuroscientist and sleep expert and the information he shared on the effects of sleep deficit were really shocking.
Link to the book - https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
Or maybe if you want to effectively care for your patients, start having great time management skills. I don't have to elaborate more on the effects of having less than 6 hours of sleep daily on a person's brain, more with 2-3 hours. You could re-read your notes on Neuroscience on that one. Or you could read Matthew Walker's book, Why We Sleep. Let us not pat the backs of people who have poor systems then reason this out with "they just study too much because they care about their patient's health". Let us also not picture it as the supposed norm in med school because this paints a false reality to future med students. Rather, let us promote a culture in our med schools that motivates students to strategically plan out their days. You don't have to lose sleep, risk your self of various health diseases and decline in cognitive function for losing such to be able to take care of patients. "I will sleep when I die" mentality should not be idolized. :)
Not expecting anything. At all. But we are expecting adolescents to fight their natural sleep cycle to accommodate the 50 adults that work at a school. I'd highly recommend the book "Why we sleep", if you want to learn more about how we can optimize human growth and learning through simple changes to sleep schedules.
This man knows his sleep. He spent his whole life researching it, and wrote the general findings in the book Why We Sleep. It was such an eye-opener for me, just unbelievable how much effect sleep has on our day-to-day life.
Caffeine directly counteracts your ability to sleep and the quality of it. I'm pretty sad about it because my parents drink a LOT of caffeine and they always complain about not sleeping. I tried suggesting to them that maybe their caffeine habit (addiction) is the problem, but they don't seem to think that is the problem...
Anyway if you want an interesting read, you should definitely read his book!
Yes. It's a book by Matthew Walker. I think it would actually be a good artc book even though it barely touches on exercise.
Amazon link: Why We Sleep: Unlocking the Power of Sleep and Dreams https://www.amazon.com/dp/1501144316/ref=cm_sw_r_cp_apa_z9RTBb1QNY26H
Not everyone can drink with LDN so that may have been a problem. Unfortunately while alcohol will help you conk out it results in poor sleep quality. May want to investigate - see:
“Why We Sleep” …. https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316/ref=sr\_1\_1?ie=UTF8&qid=1518287535&sr=8-1&keywords=why+we+sleep
You might have better results with a lower dose like 0.5mg or even 0.1mg.
Highly recommend Why We Sleep by Matthew Walker
Creating a sustainable business begins with a sustainable body. A sustainable body is created with habits that support your basic life systems. If you get less than optimal sleep hours occasionally, your performance might take a hit but you won’t suffer long term. But if you continuously get less than 7-8 hours of sleep a night, all sorts of things happen physiologically — regardless of how badass a non-sleeper you think you are. And when you get less than 7-8 hours of sleep, cognitive tests show that you might as well be drunk. Not joking.
Other bad shit happens, too: Your cortisol levels remain elevated. This leads to increased belly fat deposits, lowered testosterone, poor problem solving skills, and a host of other prospective long term physiological problems.
Your business will thrive when you learn to take care of yourself and your body and delegate tasks or grow more slowly.
Take care of yourself out there peeps, future you will thank you for it.
The sounds do help drown out a lot of background noise. Not everything, but enough. better then earplugs alone.
There’s also a sleep hygiene factor. My brain has been trained to associate the specific track I use with sleep. So many things change when traveling, and those changes make sleep harder. So it’s beneficial to have a routine that stays the same, no matter where you are. Your brain uses these cues to trigger sleepiness. (The science behind sleep is fascinating. I reccomend the book, “Why we Sleep” by Matt Walker, and his podcast.)
If you’re someone who has no trouble falling asleep, then it probably doesn’t matter, but if so, I hate you anyway lol
As others have already stated, this should be done on a nightly basis. The myth about playing "catch up" is rampant. For anyone curious, there's a great book called Why We Sleep that I'd recommend. It discusses topics such as the two types of sleep waves, effects of caffeine and melatonin, optimal length of sleep, why as we get older sleep gets shortened and lower in quality, and so much more!
Kan anbefale å lese/høre «why we Sleep» (https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 ) på bok/lydbok. Den gir deg veldig mye informasjon om søvn, og god innsikt i hva som behøves for å oppnå god søvn. Den gir deg mange verktøy for å optimalisere dine egne søvnrutiner. Den endret mitt syn på søvn fullstendig.
Alcohol may seem To help you sleep but it will Be wrecking your amount of deep sleep And doing more damage in the long run. I recommend checking out Why We Sleep by Matthew Walker, PhD
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
For all those interested in why sedatives are probably not helpful (at best, and likely harmful) - I'd definitely recommend listening to "Why We Sleep" (https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316) on audiobook.
There is a widespread conflation of sedation (unawareness) and sleep (which involves many other processes, some of which are suppressed by medications people take to sedate themselves). Evidence that any pharmacologic treatments help sleep over the long term is essentially non-existent.
The author of this book, https://www.amazon.ca/Why-We-Sleep-Unlocking-Dreams/dp/1501144316/ref=nodl_ , recommends getting some late afternoon sunlight if you are waking up too early. Can’t remember if he mentions it in the book or in his YouTube videos.
Neuroscientist and psychologist.
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
Caffeine can interfere with sleep and cause stress and anxiety in people. Try cutting down and see how you feel.
For me personally cutting caffeine has a bigger impact than cutting alcohol.
Right, so 6 hours later you still have half that caffeine in your system, 6 hours after that you have a quarter, not 0. The neurologist and sleep expert Dr. Walker has a section on this, basically any caffeine consumed around 12, is still residually in your system at 12 when you go to bed:
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
4h of sleep do you want early onset dementia, Alzheimer's, parkinson's or some other neurological disfunction? Don't be stupid get proper 7/8h of sleep. Being hard is not about sleeping less, of course occasionally like 4x4x48 you can put sleep aside but not everyday. I recommend this book it's a eye opener in terms of sleep https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
Muito pelo contrário, pode-se morrer por falta de sono. E dormir pouco tem várias consequências graves para a saúde - para não falar da produtividade como o OP referiu.
Para quem estiver interessado deixo aqui um livro muito interessante sobre o sono why we sleep
Remember that everyone is different and while it could be caffeine withdrawals, maybe there are other factors in your life that are triggering your anxiety.
Lack of sleep messes everything up. No matter who you are, so be kind to yourself on that front and realize that some of it might be sleep derivation.
Here’s a great book on sleep: https://www.amazon.com/dp/1501144316/ref=cm_sw_r_awdo_navT_a_9X3KB73ECM7GYAS6QVKH
Are you exercising? That will help!
Have you tried meditating? That can also help! The Headspace app has helped me a lot with this
Therapy is another great alternative, which sounds like you have already incorporated in your routines.
Most importantly, be kind to yourself! This is a difficult transition and I’m sure it’ll take some time to adjust. Just do the best you can and take it day by day.
Well I'm not sure if i have insomnia but i always sleep shorter that I need and I have veeeery light sleep so slightest whisper can wake me up. I highly recommend this book https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316 it talks in general about importance of sleep but also it has good advice how to sleep better. Things like don't eat before bed, turn off screens for an hour before bed, don't drink too much water before bed, don't drink alcohol before bed, of you can't sleep don't lay in bad for hours get up read a book for 20/30 minutes and try again, cool down you bedroom before bed, don't drink coffee later in a day, wake up and go to sleep at the same time. Good stuff helped me a lot but consistency is the key so it's not going to work once a week it has to be every day.
No prob. It wasn't until my late 30s that I took sleep seriously. I'm one of those people that can get by with very little sleep and maintain "high functionality" (or I believed I could).
This book totally changed my perspective on sleep. The tl;dr of the book is basically that sleep is a miracle cure to just about everything and he lays out the science for that. I pretty much immediately went from sleeping 6ish hour a night to doing my best to keep a 9 hour window open for sleep.
Looks like he posts the whole first chapter on Amazon. https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
Without good sleep your body might be able to get the full benefits of exercise.
I'll throw a "bonus" tip in here as well, but developing a meditation practice is super useful as well. You don't need to over think "how" to do it. Just one minute a day with your eyes closed and following your breath is good enough to get started. Then you can look for books, videos, apps, etc. to level yourself up later. Insight Timer is a nice free app with guided meditations, music, and nature sounds. I just use it for the timer but it's a good source for that kind of thing.
Not taking my sleep routine seriously.
Getting the appropriate amount of sleep is SO IMPORTANT to how you function in life. It affects everything you do, your relationships, your career, your mental health, your physical health.
Getting the right amount of sleep (for the majority of the world it's 7-8 hours every night) is one of the keystones to living a happy, healthy life. Followed by diet and exercise.
Look up Dr. Matthew Walker. He has completely changed the way I treat sleep.
Naku antha science theleedu brother. Sleep was definitely crucial to me at that time, it was more like a bad vicious cycle, so bad I didn't talk to anyone outside my family and my friends gave up on me. Ah book lo prathi science statement ki Peterson source attach chesadu, I also trust him because he is a clinical psychologist. Ee madhyane Why We Sleep chadavatam start chesa, it gives me a guilt trip because I have neglected sleep for so long. Half way through it I realize just how important sleep it.
Melatonin er ikke bra for søvnkvaliteten din. Du kan lese om det i Why We Sleep.
Du kan prøve å ta en joggetur etterfulgt av middag, etterfulgt av å lese en bok. Det er lettere å sove når man er sliten så da sovner du raskt. Det finnes også ørepropper som er laget for å sove i som du kan bruke dersom det er mye lyder rundt deg når du skal sove.
>I often don’t prioritize sleep or eating, or stress management.
This is legit the hardest part. Personally the thing that works for me is reminding myself why sleeping and eating are important. Everything else tends to fall into place after that.
For the high school kids I coach, convincing them to get 3-4 straight days of
- eating until they're full at every meal and
- spending 8-9 hours in bed at night (not hours of sleep, just head to pillow without looking at their phone)
is usually enough for them to realize how big of a role they play in recovery. But getting those two habits to stick is a struggle, even for me. Framing your sleep and eating habits as part of your training may help.
I usually do this by re-reading Why We Sleep, as consistent bedtimes and wake times are the first dominos to fall for me
The thing is as your dopamine levels start to normalise along with other hormones, you'll (hopefully) start actually feeling horny and probably the hardest part will be abstaining from activities like porn and fapping that would ruin the build-up we have achieved. The longer we could hold on without relapsing (which should be a month at bare minimum to allow for some kind of reward system reset) the better.
Sleep and circadian rythm are absolutely crucial and vital for overall health and longevity (read Why we sleep by Matthew WALKER, absolutely fantastic book) but it's just not gonna work for PSSD, you can certainly do it for general well-being but don't get your hopes up for PSSD lol
Thanks, good to hear. I will get more regular with theanine to see if it helps. For me, 5 or more other factors I mentioned are so dominant that they can outweigh other factors like theanine, but I'll keep those as stable as possible and evaluate theanine again. For sure, great sleep is critical to longevity. Have you read Matt Walkers books or podcast?
If you want to know why you shouldn't stay up all night I suggest you read: Why We Sleep (Unlocking the Power of Sleep and Dreams)
Made me finally appreciate how important sleep is and why I should give myself as much sleep as I need, as much as it's within my control.
Here's the stupidest thing about crunch. It doesn't work well. When you get less than 6 hours of sleep for more than 3 days in a row, your cognitive impairment is the same as if you're intoxicated.
So if you are working your employees so much that they're losing sleep, you could have them drinking on the job and they'd be just as effective.
Source: Why We Sleep by Matthew Walker
Not exactly what you are looking for, but I highly recommend Why We Sleep for those that are interested in sleep or want to improve their sleep. Excellent read that has just enough medical jargon without making it too dense.
I presume you're really young, probably in your teens or early twenties? In this case, bad sleep habit may catch up with you and hit you hard once you're 25ish, like it did to me. Theres a good book, Why We Sleep, but the short answer is, value your 8h a day sleep, otherwise really bad things will happen.
Check out Why We Sleep by Dr. Matthew Walker of UC Berkeley and Harvard Medical School. He's also done many riveting podcasts explaining the evolution and current science of sleep.
One of the biggest recent discoveries about sleep is that is that it seems to have a causal (not just correlative) relationship with dementia and Alzheimer's. Meaning lack of sleep over long periods of time = vastly increased chance of getting dementia and Alzheimer's when you're older.
This is what I did, which I kind of did accidentally while in the Marines, but figured out later that it worked (for me).
First, exercise. Enough to make sure you get tired at the end of your day (I'm a night owl, so that means 11-1am). This doesn't need to be a hassle. Look up bodyweight workouts to start, just do something to make step 3 easier to accomplish.
Second, before you go to sleep , bring the things you flashback on to mind - on purpose. Accept the emotional part of that memory, don't avoid it. When it calms down, go back over it again. Try to consider it rationally the second time (not easy with some things). This is the hard part. Don't avoid the stuff that bothers you.
Third, and the second hardest bit, get a full nights sleep. 8 or more hours. This can be damned hard in our world, but I promise this is what you need. Dreams and REM sleep help reduce the emotional content of the traumas in our life. (And there are many other reasons to get a full nights sleep...)
​
Also, when I say don't beat yourself up, I mean it. Some, if not many, of the thoughts you will have about this will be something you could call negative. I remember thinking some evil, retribution and blood type thoughts. That is natural for some people. The important thing is to not talk to yourself as if you fucked up, or as if you are a terrible, or stupid, or worthless person for those thoughts. Decide who you want to be, and reinforce the thoughts that take you in that direction. With the stuff you don't want to think, gently allow them to pass without judging yourself. It might feel silly, but your inner dialogue matters. Repeatedly tell yourself who you want to be as if it's already true.
Decide on your core principles and make your inner dialogue match.
Hope this helps.
You're on the same combo as me. A little seroquel for sleep and some lamictol. I'm going to give you a funny recommendation. It's not a self help book, but this book convinced me that sleep is the best medicine I can take and ever since reading it I've prioritized sleep above all things AND, perhaps more importantly, come to love sleep and "over sleeping".
Before the book I was Mr. "I only need 6 hours of sleep". Now I'm Mr. "I want at least 8.5 and more is better."
I used to have all kinds of trouble with sleep and I feel like a lot of it was because I didn't actually want to sleep… something happened after reading (listening to actually) this book.
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
This might sound trite, and certainly boring, but
a) Sleep 8 hours a night. The book "Why We Sleep" link can give you pointers.
b) Exercise! ohnoes!!111 (Does anybody still do that?) Anyway, a mild exercxise will help with self-regulation.
c) Do not have any caffeinated drinks after 2pm. What, you thought this would be easy?
You are asking this at 3am. Are you awake on reddit at 3am asking about how to not fall asleep during the day? Seriously?
I've tried a ton of stuff to fix my 'sleep maintenance insomnia'. I can only sleep 5 hours then still tired but wake up. I literally have almost no stress in my life right now (unusual I know) so don't think CBT will help. I've also used at least 5 sleep trackers: Zeo, Beddit, ResMed, FitBit and a couple more.
The fascinating thing about Trazadone is it great increases my deep sleep according to my ResMed tracker (the best and surprisingly cheapest sleep tracker). I'm still short on total sleep and experimenting again with melatonin - specifically REMFresh mentioned by my psychologist.
I've not had nightmares from Trazadone in the last several months, but I also almost never have nightmares so am not currently pre-disposed. I don't watch horror movies though.
Sorry about the anxiety and depression.
Also a friend just recommended this book which is great: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
I've read a dozen books and hundreds of other articles. Reading this is the first time I've learned new and clarifying information in a long time. It is extremely well researched + written by a world class sleep expert. It's also on Audible which is great if you have tired eyes like me.
Hope some of that's helpful. Though not all pointedly answering your question these are the most valuable things I've learned in the last year.
I'd recommend trying to cut out horror movies and continuing with the trazadone. My gf loves horror too. It distracts her from her anxiety and though I don't claim to be an expert it logically self perpetuates some of these issues. I have other behaviors I need to break which perpetuate mine as well.
I can't recommend enough:
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316/ref=nodl_
https://www.amazon.com/Sleep-Change-sleep-this-minute-ebook/dp/B01ISFAU1W/ref=nodl_
The first is all the science that's been learnt about sleep in the last 20yrs which deals with the why?
The second book deals with how to improve sleep and is written by a famous sports sleep consultant for Olympic athletes.
These two together have changed my life quality for the better, I was regularly getting ill through lack of sleep and now I don't.
TLDR;
The second book is a short read, but having the scientific context the first one brings will really help you make the adjustments for maxing your sleep, anyway the parts that worked most for me:
Preparation for sleep (sleep hygiene) is as important as the sleep itself. How many times have you slept the whole night but wake up not feeling refreshed? Sometimes for me I woke feeling almost hungover and I hadn't even drunk anything!
The second book talks about sleep cycles that last 90mins, sometimes it can be better to stay awake to get into your next sleep cycle rather than trying to force it early. I can't really summarise that here, the book takes 90mins, read it!
The life changer for me is realising that melatonin (the 'sleep hormone') production is delayed by blue light hitting your eyes. We evolved to be sensitive to blue light only because we used fire and candles after dark which is mostly in the red end of the spectrum so this doesn't effect melatonin production as much.
If I want to sleep at 11pm to be up at 7am then I will prepare from 9:00pm. Simply this means I'm off the computer at 9pm, I'm not allowed to touch my phone after 9:30pm so if I want to check Reddit or something I have from 9-9:30pm then it's put away. I bought some low light, yellowy lamp bulbs so in the evening I start to turn down the lights in the apartment as much as possible.
I have a stressful job and have trouble switching off, so Audible/Podcasts with ear pods has been a game changer. Put a 15minute sleep timer on and if I fall asleep in 10mins then I only have to rewind 5-10mins the next night so I can still move through books/casts although slowly. I try to pick relaxing deep thought stuff, but often I get engrossed and have to reset the timer but that's ok.
Everyone will be slightly different, I was always so jealous of people that could just sleep anywhere but I'm mostly sorted now. Best investment I made in 2018 was to listen to those two books (available on Audible) and go on that journey.
Note: I read sleep expert Matthew Walker's book Why We Sleep and it's definitely worth calling out that while you can try to "catch up" on sleep debt, you cannot fully "pay it off."
Here is the passage from his book on sleep debt:
>When you don't get enough sleep, one consequence among many is that adenosine concentrations remain too high. Like an outstanding debt on a loan, come the morning, some quantity of yesterday's adenosine remains. You then carry that outstanding sleepiness balance throughout the following day. Also like a loan arrears, this sleep debt will continue to accumulate. You cannot hide from it. The debt will roll over into the next payment cycle, and the next, and the next, producing a condition of prolonged, chronic sleep deprivation from one day to another. This outstanding sleep obligation results in a feeling of chronic fatigue, manifesting in many forms of mental and physical ailments that are now rife through industrialized nations.
​
While a clinical sleep assessment is needed to thoroughly address the issue, here are some questions you can ask yourself to determine if you're getting enough sleep:
- After waking up in the morning, could you fall back asleep at ten of eleven a.m? If the answer is "yes," you are likely not getting sufficient sleep quantity and/or quality.
- Can you function optimally without caffeine before noon? If the answer is "no," then you are most likely self-medicating your state of chronic sleep deprivation.
- If you did not set an alarm clock, would you sleep past that time? (If so, you need more sleep than you are giving yourself.)
- Do you find yourself at the computer screen reading and then rereading (and perhaps rereading again) the same sentence? (This is often the sign of a fatigued, under-slept brain.)
- Do you sometimes forget what color the last few traffic lights were while driving? (Simple distraction is often the cause, but a lack of sleep is very much another culprit).
​
Lastly, I wrote up Matthew Walker's 12 Tips for Healthy Sleep here! https://www.reddit.com/r/sleep/comments/eensy0/12_tips_for_healthy_sleep_from_sleep_expert/
If you don't read the tips, this is the most important sleep tip (per Matthew):
>Stick to a sleep schedule. Go to bed and wake up at the same time each day. As creatures of habit, people have a hard time adjusting to changes in sleep patterns. Sleeping later on weekends won't fully make up for a lack of sleep during the week and will make it harder to wake up early on Monday morning. Set an alarm for bedtime. Often we set an alarm for when it's time to wake up but fail to do so for when it's time to go to sleep. If there is only one piece of advice you remember from these twelve tips, this should be it.
This book does a really good job of explaining the impact of less than 7 hours of sleep a night (TLDR it will kill you early)
Here's a metastudy with many (many) footnotes on sleep duration and mortality.
Just for longevity, this makes sleep at least as important as exercise for mortality.
(Source: I work in the sleep industry)
Here is something about it. I believe I originally came across it in this book "Why We Sleep" by Matthew Walker, PHD. https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
I found that Matthew Walker (neuroscientist and psychologist) and his sleep studies helped me understand the importance of sleep greatly! Perhaps you might want to check him out. I don't know what the general consensus on Joe Rogan here is, but here is an interesting episode where he was on his show. Also, his book, Why We Sleep is pretty interesting.
Matthew Walker- Why we Sleep
Here is the amazon link: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=&sr=
Strongly agreed on the importance of sleep. Another vital factor in ensuring high quality sleep is to have a consistent sleep schedule. So, sleeping at around the same time every night, and waking up around the same time. I strongly recommend reading the book "Why We Sleep" (Amazon, GatesNotes) if you really want to absorb the idea for how vital sleep is. It's a light read and has helped me (1) appreciate the importance of sleep, (2) be more consistent and mindful about sleeping, (3) significantly improve my average sleep quality.
Read this ASAP for good science-based suggestions:
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316/ref=nodl_
Also search YouTube for “Matthew Walker sleep”, a lot of his clips there will have helpful advice.
Good luck 🙏
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
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Excellent question! The Internet is all about the free exchange of information and the challenging of ideas and critical thinking so I thank you for asking this. The darkness of this fallen world doesn't want that but that doesn't bother me. Feel free to down vote if you disagree.
https://www.youtube.com/watch?v=v3pK0dccQ38 (D is for Debacle by Ivor Cummins)
I believe that Gender Dysphoria is just one of the ways that nutritional deficiencies and sleep issues can present itself. Other ways are ADHD, autism, learning difficulties, anxiety and other mental diseases. My low vitamin D presented as sleep apnea and breathing disorders. People present with different issues but there may be a common root cause.
Magnesium is needed to absorb Vitamin D even from the sun. Going low on magnesium is also known to cause anxiety: https://chandramd.com/magnesium-deficiency-anxiety/ and most cells of the body have D receptors so they need D to function right. The most critical cells that need D are the ones that drive sleep. When sleep goes bad it is usually the REM/Dreaming stage of sleep in the early morning that gets cut short.
According to Matthew Walker's bood "Why We Sleep" https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
REM stage is critical for processing information and if we don't get our REM we suffer mentally.
I agree with your point on how gender dysphoria was suppressed socially in the past, but diagnosis of mental conditions such as autism have been on the rise and the above stated dynamic *could* be an issue in causing this.
Whatever the cause, I believe that God would want us to have love, compassion and understanding for people suffering from these diseases and understand that they have a challenge before them that we may not have. Personally I can directly relate due to my own suffering, distress and ultimate recovery. I give all glory and thanks to my healing to my Lord and Savior Jesus Christ. Thank you for the discussion my friend.
You could look more into the work of Matthew Walker, if you have not already.
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
Check out the huberman podcast episodes on mastering sleep (First episode: https://open.spotify.com/episode/4JIM6biMG5CQDsSMQFwG3O?si=3663359e66a640ef)
Also Matthew Walker's book why we sleep (https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316) is an excellent resource.
Follow these protocols and you can get solid sleep and feel more energized in the morning.
- Develop a consistent sleep routine (wake up and go to sleep at the same time every day), practice good sleep hygiene (stop using electronics, wind down, make the room dark, etc.), get as many hours as your body needs (7+).
- Eat nutrient/energy dense food.
- Exercise 5-6 days a week.
I would HIGHLY recommend the book Why We Sleep, written by a sleep expert. It covers what happens to our brain while we sleep and why we might be tired during the day. He also has a TED Talk. You can treat the root cause of fatigue, not just mask the symptoms.
I'm not anti caffeine from a religious perspective, and will use it on long road trips or if being more alert is a safety issue, but the stimulation it gives you is not a free lunch. It only masks some of the symptoms of being tired without the benefits you'd normally get from sleep. Habitual use creates dependency and I prefer not to NEED something to function. Also, I'm grateful I never developed the habit, seeing all of my coworkers spending a lot of time and money on their coffee routine, I will continue to pass on developing the habit. Again, happy for them, with no value judgments!
No, that is not good.
You're wrecking yourself with 5 hour nights.
A single day that short on sleep decreases your performance for the next 3 days.
It's good to "catch up" on sleep but the only real answer is to get your hours of sleep per night up.
The only answer you won't regret when you are older is cutting out TV, videos, streamers and video games.
Partying and fun is for the weekend. Sleep isn't negotiable.
If you're forced to be up at 5 or 6 in the morning, an early bedtime is the only answer. You could split the sleep up if you wanted, and go to bed even earlier with a slice of fun in the middle of sleep, but I don't think that's what you want.
This guy explains it fairly well:
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
https://www.ted.com/talks/matt_walker_sleep_is_your_superpower?language=en
True. UC Berkeley sleep researcher, Matthew Walker, talks about this in book, Why We Sleep. You need sleep to cement any new learning.
I do not have experience or data but Matthew Walker writes about this in his famous book Why We Sleep. Great read, lots of good data.
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
Glad to help .... This is a great book:
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
Getting a sleep tracker such as OuraRing goes a long way to help monitor sleep at night over the long haul and it is unobtrusive enough (unlike garmin/fitbit) that it is easy to sleep with
Test for sleep apnea with
https://getwellue.com/products/o2ring-wearable-pulse-oximeter
Blue blocker glasses worn 2-3 hours before bed protects against melatonin disruption from white+blue light.
https://www.amazon.com/Element-LUX-Blocking-Bluelight-Computer/dp/B07ZG3P352/
Improve your gut bacteria and vitamin D level and restore your sleep drive:
> how badly does sleep effect memory?
It has a huge effect
Chapter 6 of "Why we sleep" https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
You might be sleeping 7-9 hours but you might not be getting enough of the right stage of sleep (slow-wave/REM, etc)
Here are some suggestions that have helped me:
​
- Are you using caffeine throughout the day? Reduce or cut it out, and see if that helps.
- Do you move your body during the day? Exercise can help burn off excess energy, and is just good overall.
- Try 30 mins of stretching before bed. This can help calm you down prior to sleeping.
- Check out Resonance Frequency Breathing to help activate the parasympathetic nervous system. It can really chill you out.
- How is the temperature in your bedroom? This plays a key quality of sleep.
- Read the book Why We Sleep by Patrick Walker. It is amazing, and has actionable things to assist with improving your sleep.
Det du sier om REM-søvnens funksjon har jeg lest om i "Why We Sleep" av Matthew Walker. Det blir vel litt som at man sovner lett og lenge når man er full, men søvnkvaliteten blir mye dårligere.
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
I had this same problem. However, I had one thing going for me, which is that I am great at reading and learning the crap out of things, so I got that book "Why We Sleep" by Matthew Walker, the sleep researcher, and I made the following changes, which has helped.
Help the onset of sleepiness happen by blocking blue light
Firstly, for you to get sleepy, your brain needs to release melatonin, and light from the green to blue part of the spectrum, which is particularly prominent in the white light from our phones and tablets and computer monitors, is particularly harmful because our eyes register the presence of blue (and to a lesser extent, green) as the color of the blue sky. Naturally speaking, we never encounter these wavelengths of light at night. So, the first thing I did was I installed Flux on my Mac (which works way better than Nightshift, the built-in screen darkener on MacOS), and scheduled it to change the spectrum of my screen in the evening, and then to really redden my screen at night. From sundown onward, my screen looks like it is back-lit with an incandescent bulb, and past 10, my screen looks like it is back-lit by candles. If I go later, I switch on darkroom mode, which turns the screen monochrome red and inverts it so I read red text on a black background.
I had to go really comprehensive, because for me the problem of not being able to sleep well was and still is pretty bad. On top of using Flux, I also wear these blue blocker glasses in the evening. (My friend has described these as "Flux glasses".) My computer monitor, even when in dark-room mode, leaks some bluish light through the parts that look black. The blue blockers completely block those out so the black parts of my monitor screen look truly black. Furthermore, they block blue from all the rest of the lighting in my house.
Later, I escalated this even further. I switched my lighting to Hue bulbs, which lets me change the color spectrum of the bulbs to my preference. In the evening, I have the bulbs switch to the "relaxed" spectrum, and later at night, I go into dark-room mode, where all my lighting is monochrome red.
I have found that this lighting strategy really does help the onset of sleepiness.
Avoid caffeine and alcohol
Nearly a quarter of the caffeine you ingest can linger in your body after 12 hours. For some people, this is enough to really mess with their ability to sleep. Try avoiding caffeine altogether. Also, Matthew Walker explains that alcohol and its metabolites interfere with REM sleep, so for better sleep, avoid getting any alcohol before noon.
Falling asleep once you're in bed
According to Why We Sleep, one of the physiological things that has to happen for you to fall asleep is that your core body temperature has to drop by a couple of degrees. I was really unaware of this, but apparently, it's true. Your body cools your core by radiating heat out of the top of your head, your palms, and the soles of your feet; the arteries in your arms and legs are basically huge pipes that bring blood from your core out to your palms and the soles of your feet, where there are a lot of capillaries, which then radiate the heat away. So to fall asleep faster, keep your feet sticking out of your blankets, and keep your hands uncovered, and keep your head uncovered. Also, keep your room cool; the cooler your room is, the easier it will be for you to fall asleep.
If you sleep on one of those foam mattresses that can really retain a huge amount of heat, that heat it retains can actually wake you up and give you interrupted sleep, or it can prevent you from falling asleep at all. Those devices that blow cold air under your covers or even those beds that are designed to stay cool may help. But they are a bit pricy.
I tried sleeping with my feet uncovered, and it really worked for me. But my bed gets locally over-heated, and I end up needing to shift around to find the cold spots to stay asleep.
I also use a weighted blanket. The weight has a calming effect. It might be totally subjective, but it seems to work for me. I sleep best when my blanket is weighted.
Sensory Deprivation
I am a light sleeper, so I end up needing an eye shade and ear plugs to keep random noises from waking me up. But I have also found that these things help me fall asleep faster.
Micropore tape over my mouth
This sounds weird, but you should try it. Instead of me explaining this, which has a bunch of arcane science about the Bohr effect and the harm of over-breathing, I'll let this video do the explaining:
A lot of people end up breathing out of their mouths when they sleep, and this is actually not good for their health. If you apply a square of micropore tape over your lips to force you to breath through your nose, it will improve the quality of your sleep. For some people, this also stops their snoring, which involves mouth-breathing.
Read this book, excellent understandable overview of everything sleep: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316?ref_=d6k_applink_bb_marketplace
> Many habits of people causes damage
This is hand-wavey. 2 hours of sleep per night is not the same as 6 hours per night. Two hours is a heart attack waiting to happen. One can't even function as they normally would under these conditions.
> all types have their inefficiencies
This is vague
> the love and die mentality
What is that?
> is what makes us successful.
Successful means different things to different people. You will never be as rich as Bill Gates. If you define success as whatever that means to you, then this definition becomes circular. As soon as another person, and let alone a child is strung along, everything changes. EVERYTHING. That guy cannot afford to die for the sake of his child, so letting an autoimmune disorder fuck him up at the same time as only sleeping 2 hours per night - that looks like an unconscious wish to die. So selfish.
> It’s not that we don’t care it’s because we want to max out how far we can go.
Well, you are only doing for your own pleasure. Pretty much nobody else is impressed or unimpressed. The universe is indifferent after all. That said, you can't even go that far on 2 hours of sleep. You would get more done if you slept more.
Look through some links here:
Some world class athletes sleep 12 hours per day. Sleep is so effective, it can be compared to a performance enhancing drug.
Joe Rogan Experience #1109 - Matthew Walker 7,304,201 views•Streamed live on Apr 25, 2018
PowerfulJRE 10.4M subscribers
Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. Check out his book "Why We Sleep: Unlocking the Power of Sleep and Dreams" on Amazon. https://www.amazon.com/dp/1501144316
Also read this book:
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
You might be interested on reading a book about Sleep titled: Why We Sleep by Matthew Walker
Never underestimate the power of sleep. Many don't realise they are sleep deprived and instead believe they felt is hunger.
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
This book on sleep will change your life. https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316/ref=nodl_
I understand the scope of my answer is beyond just waking up on time, but sleep is a fairly complex and intricate phenomenon and it's hard to isolate individual components. I'm giving a broad overview of regulating sleep hygiene based on my own research and experiments with sleep. The answer is by no measure exhaustive, but I hope you find it helpful to orient your thinking.
(Part 1)
General Advice
Understand how sleep works better. Reading "Why we sleep" was a game changer for me. Sleep is about a third of our lives and it's importance for well-being cannot be understated. While I already knew this vaguely, being exposed to the details of what happens to our body during sleep left a deep impression in my psyche on how important sleep hygiene is. Deepening your knowledge is a great motivator - once you know, you can't un-know. It's a book I wholeheartedly recommend. The audio book is excellent as well.
The most important thing you can do to develop good sleep habits is to go to bed and wake up at the exact same time everyday. If your life circumstances permit it, just do this for a few weeks till the habit sticks. It's helpful to start waking up at the exact same time every day. Your body will force you to go to bed at the same time automatically over time if you do this. It is important to understand that sticking to a regular time is more important that what the time is. There are popular tropes about being an early bird to be productive. In reality, the specific time depends on your body's circadian rhythm and your circumstances. Some people are built to be night owls by design (recommended reading if you are interested in this topic - When)
Ensure that you have a comfortable mattress. Good mattresses have a well earned reputation for being among the most important investments you can make. Note that comfortable doesn't always mean expensive. Mattress companies are notoriously opaque in their pricing and quality control. By a good mattress I mean the following (from the perspective of sleep):
- Enables you to develop and maintain good sleep posture.
- Regulates temperature well.
- If you are sleeping with a partner, reduces motion transfer so you are not disturbed by their movements.
Falling Asleep
Avoid stimulants after 3 pm or so in the afternoon. This means no caffeine, no alcohol, no Mary Jane. If you do partake, know that it will interfere with your sleep (in particular, REM sleep). Be kind to yourself and adjust your routine on these days.
Side note: I'm not a drinker. On the rare occasion that I indulge in social settings, I've found this effectively neutralizes the effect of alcohol on my metabolism and sleep. I'm not prescribing it - proceed with caution and research thoroughly if you are any other medication.Reading is not a bad way to fall asleep. If you do read, pick up something light and dreamy. Fiction tends to work best - you want to be transported to a land that's not your own. Non-fiction tends to stimulate the mind too much and puts it in "action" mode. And yes, the Kindle screen is fine.
Play calming music in the background for 30-45 minutes before you fall asleep. Instrumental music or Delta Waves are my recommendation.
Schedule your phone to be on DND. Most modern operating systems support this feature. Find out how - it's worth your time. Set your phone to ring if you get calls more than one from the same number (for emergencies). Preferably, keep your phone out of your bedroom. This will ensure you won't look at it first thing in the morning and get sucked back into the matrix.
Find your calming natural "potion" of choice. Chamomile Tea is commonly recommended. My own concoction is Chomomile+Honey+Apple Cider Vinegar (I vaguely recall trying this after a recommendation from Tim Ferris).
Lavender is an extremely effective scent at putting you to sleep. Use a small amount in an essential oil diffuser (don't overdo it). Another effective way is to spray your pillows or buy a lavender scented moisturizer to keep by your bed.
Head to r/Nootropics for more depth, but here are some things that are known to be effective with sleep. Note that some of these recommendations might need research and consultation with your doctor before you dive in.
- Magnesium - Examine.com recommends Magnesium as a core supplement to support sleep. Magnesium can be consumed in many forms. My understanding is that Magnesium Glycinate is the least complicated and one of the more bio available forms. In my own experience and from anecdotes from fellow experimenters, it is normal for Magnesium supplementation to make your dreams more vivid.
- Make yourself some Kava.
- Melatonin - If you are taking melatonin, use the slow release kind. The all-in-one-shot kind seems to produce grogginess the next day (anecdotal).
- Magnesium - Examine.com recommends Magnesium as a core supplement to support sleep. Magnesium can be consumed in many forms. My understanding is that Magnesium Glycinate is the least complicated and one of the more bio available forms. In my own experience and from anecdotes from fellow experimenters, it is normal for Magnesium supplementation to make your dreams more vivid.
​
- Have a wind down ritual - this trains your mind that it is time to sleep. It doesn't matter what the routine is - just having one does. Make up your own routine - play delta waves, have a tea, brush your teeth, walk your dog, talk to the moon.
​
Staying Asleep
- Experiment with how much water you drink before you go to sleep. Try to reduce the number of times you wake up to pee. I can't make a prescription here - everybody's body is different. Stay patient and figure this one out over a few months.
- Regulate temperature - Temperature plays a very important role in helping you stay asleep. Outside of lighting (or lack there of), this is the second most important environmental thing you can do to ensure good sleep. Generally cooler is better. There are a bunch of factors here that are specific to each person (do you sleep cold or hot?), so experiment. Read more here. If you can afford it, a Chillipad helps marginally - but only if you have a good mattress already.
​
Waking up
- Have a wake up ritual - Same theory as the wind down ritual. The ritual trains your mind to wake up. Make up your own routine - make coffee, light an incense stick, pet your cat, talk to the sun.
- Cold shower - nothing like a cold shower to wake you up. If you live in Siberia, just wash your face with cold water, it still works.
- Move - Stretch for a few minutes, take a short walk. This is a powerful somatic trigger for your body to wake up.
(Part 2 in comment) ...
Here is a great book on why we sleep. Easy read that is very informative.
A good talk: https://www.youtube.com/watch?v=pwaWilO_Pig - Joe Rogan Experience #1109 - Matthew Walker
> Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. Check out his book "Why We Sleep: Unlocking the Power of Sleep and Dreams" on Amazon. https://www.amazon.com/dp/1501144316
Sleep well. "Never sleep alone."
Here's a book on this topic. It scared the shit out of me. The stats on those that get 6hrs or less is really compelling. Everything seems to unravel with less than adequate sleep. https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
I have a similar arc and would like to emphasize a few things that I find important. Please take these suggestions with a hefty grain of salt because my journey is ongoing, I've slipped many a times, and each person is unique in their own right so what is categorically important for me may not be the same for you.
- Please, please, quit chewing tobacco. I did it for 5 years myself while a college athlete. It's gross and worse the damage it can cause to your gums is irreversible. The stuff isn't worth it and one of my biggest regrets is the damage I caused (evident in every smile...)
- Ditch pornography. The single worst thing to ever happen to me was stumbling upon that filth.
- Make it a priority to get a restful night of sleep. Like routinely. Don't skimp on it because really anything less than 7-8 hours and you greatly increase the risk of lapsing back into bad habits.
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
That link is a great book changed my whole outlook on the importance of proper rest.
Just to tie this back to fasting somewhat, seeing as it is a fasting sub lol, I, like many others and yourself as well I'm sure, have found fasting to be an incredible way of providing emotional and mental clarity.
Overall, I think what you're doing is awesome! I'm 26, so not too far from you age wise, but I feel like (and i don't mean to come off as elitist or anything) mindsets like this are definitely in the minority in today's society or at least in our age cohort.
Oh and lastly be careful with your reintroduction of food on the longer fasts. This is anecdotal, but I've found that when indulging in my 5 day fast refeeds, I generally will crash, and subsequently find myself prone to start entertaining the idea of going out and buying a tin or firing up my computer and searching some illicit site.
Be vigilant with yourself but don't beat yourself too much if you slip. I've found it's a fine line to walk. Anyways, apologies for the rant. Best of luck in adhering to the plan you've set forth and hopefully it will reap great things for you in the same way that I hope mine does for me as well.
Sleep cycles are more complex than just saing exact number. I woudl recommend book Why We Sleep which describes it in great detail https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
>as one-off shotgun approach to reset your schedule? no ill-effects apart from residual fatigue
That's just false. While making it a habit obviously compounds the negative effects to an even greater degree, even just one night of insufficient sleep does negatively affect your health.
This book (by a "professor of neuroscience and psychology, and director of the Centre for Human Sleep Science") goes into detail but some cliffnotes can be found here and here and here (just a few examples):
Sleep also has a profound impact on the immune system - one night of 4 hours of sleep will drop natural killer cells (body cancer fight cells) by 70%
If you drive a car when you have had less than five hours’ sleep, you are 4.3 times more likely to be involved in a crash. If you drive having had four hours, you are 11.5 times more likely to be involved in an accident.
It doesn’t take much sleep deprivation to impact your cardiovascular system. One night of modest sleep reduction — even just one or two hours — will promptly speed the contracting rate of a person’s heart, hour upon hour.
This also causes a significant increase in systolic blood pressure, which puts greater strain on the heart and blood vessels.
"You will find no solace in the fact that the experiments that confirmed this were conducted in young, fit individuals, all of whom started out with an otherwise healthy cardiovascular system just hours before. Such physical fitness proves no match for a short night of sleep and affords no resistance."
He said Tesla was gonna be profitable around 5000cars/week. Well they are there right? If they are profitable there should be a pretty low risk of bankruptcy and a good time for Elon and some other workers to get that very healthy 7hours of sleep:
https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
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