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Mariuslol Norway. Mar 01 2011 09:04. Posts 4742 | | |
Mostly for myself, I've been having troubles with it for quite some time. I figured if I studied it some, took some notes, got it in my blog It'd help me a lot.
1 - Get a schedule
your body thrives on running on a routine; erratic sleeping sessions will interfere with your internal "biological clock". For some people, and depending on work and routine, a very short rest in the afternoon (the Spanish call it the siesta) could help alleviate drowsiness some people experience during the day. But make sure not to oversleep.
2 - Be mindful of what you have eaten or drunk before bed
* Stomach should not be too full, but not too empty.
* Digestion doesn't work well while asleep.
* Do not eat heavy foods a few hours before sleep (But not go to bed on empty stomach either).
* Caffeine sits in the body for 8 hours, so no tea or coffe in the evening.
* Drink 2l or more of water a day. Hydrated body is awesome.
* Alcohol may make you feel sleepy, but will greatly reduce sleep quality.
* Great foods in the evening, before bed: milk, turkey, yogurt, ice cream, peanuts. Since Tryptophan helps the body produce serotonin in order to relax.
3 - Keep the room dark
* Avoid any kind of light, pull curtains across the blinds, LED clocks, computer lights so forth. Also really hard to go back to sleep if exposed to bright light.
4 - Change your sleeping position
* When on your back, have a pillow under ur feets.
* When on your side, have a pillow in between your legs.
* Avoid sleeping on your stomach, it's shit.
5 - Exercise
Your body wants to recover, if you've not exerted yourself there isn't much to recover from, and it might distrupt your sleep.
* regular exercise can make your sleep deeper and more restful.
* Don't exercise right before sleep.
6 - Weird circumstances
* If outer circumstances, problems in life etc. are on your mind. Start meditating.
Random tips
* Keep the computer off 1 hour before bed
* Chamomile tea supposedly doesn't count when it comes to tea in the evening
* Don't sleep too long, shoot for around 8 hours. Too little or too long will make you grouchy and tired the next day
* Avoid having on music or TV
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Timonga United States. Mar 01 2011 09:54. Posts 1074 | | |
Great stuff! I personally had a horrific sleeping cycle. Sometimes I would go to bed at 4 am, next day at 7am, a few days later at 12pm, pretty crazy. However, when I started volunteering at 9 am every day for about a month at a food bank, this was when I started to be able to reset my bio clock back to normal.
First few days was very tough, since I was sleepy/droggy. But after about a week, I was able to go to bed at around midnight and wake up at 7 am consistently. I was moving boxes of foods/cans around so I got good exercise, and I also didn't take any naps. |
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ice cream is not great food |
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Mariuslol Norway. Mar 01 2011 10:54. Posts 4742 | | |
No, but that's food that will make you sleep better I think. this is the kinda food you want!!
Brainfood
+ Show Spoiler +
Wholegrain Foods
Nuts
Everything from the most common nuts — such as walnuts, hazelnuts, cashews and almonds — to the more exotic seeds and nuts can clear up that “brain fog” and enable you to think clearer and are positive mood enhancers.
Sunflower Seeds
Green Tea
Green tea is a wonderful beverage, and when freshly brewed, it enhances memory and focus and fights mental fatigue. Green tea contains catechines, which help you relax mentally, yet also keeps your wits sharpened.
Green Tea also helps maintain positive mood states and fights against many brain disorders. Polyphenols are powerful antioxidants found in green tea that can boost the availability of the important signaling brain substance dopamine in brain circuits. Dopamine is vital in creating positive mood states.
Polyphenols also help the brain and body run smoothly by maintaining a steady supply of our body’s primary fuel: glucose. These powerful polyphenols also help prevent cancer and heart attacks.
Berries (blue, straw, black)
Eggs
Eggs indeed offer a very impressive nutritional profile for their 70 calories. They are a precious source of high-quality proteins and rich in vitamins and minerals. But there’s more!
Nutrient called choline, found in eggs, can help boost the memory center in the brain. Researchers have found choline to increase the size of neurons, which helps them fire electrical signals more strongly and rebound faster between firings.
Two antioxidants found in egg yolk called lutein and zeaxanthin help prevent the risk of age-related cataracts and macular degeneration, two of the most prevalent age-related eye conditions.
Remember this the next time you open the fridge door. The amazing egg: naturally good.
Avocados
For brain health, avocados are nearly as good as blueberries. Avocados contain mono-unsaturated fats, which contribute to healthy blood flow, the main requirement for a healthy brain.
To include avocados to your diet, add 1/4 to 1/2 of an avocado to one meal daily as a side dish.
Yogurt
Yogurt contains an amino acid called tyrosine which is responsible for producing the neurotransmitters dopamine and noradrenalin. In short, yogurt helps improve alertness and memory.
Chocolate!!!
Dark chocolate has powerful antioxidant properties and contains several natural stimulants which increase the production of endorphins while enhancing focus and concentration. The stimulants found in dark chocolate also improve mood. It has high content of flavanols that facilitate blood supply to the brain and enhance cognitive skills.
More isn’t necessarily better when it comes to chocolate. This is, unfortunately, one superfood that you have to indulge in in moderation.
Go in sliightly hungry, not fully sated!!
Food that'll make you "smarter" chuchu!!
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EscapingR Netherlands. Mar 01 2011 11:47. Posts 2353 | | |
Nice read!
My sleep really sucks lately and I definately are doing a lot of things different from this list. I should fix some I guess  Thnx! |
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| Light thinks it travels faster than anything but it is wrong. No matter how fast light travels, it finds that Darkness is always there first, waiting for it. | |
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thumbz555 United States. Mar 01 2011 12:52. Posts 3281 | | |
get laid before u sleep, always helps me |
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drone666 Brasil. Mar 01 2011 12:58. Posts 1821 | | |
good post
I always had sleeping problems
I basically sleep at 7am everyday and wake up 2~3pm, and feel like shit the rest of the day
once I stayed awake for 52h trying to recover my sleeping schedule but didn't work
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| Dont listen to anything I say | |
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i feel much better after sleeping 10-12 hours in a night. 8 hours is ok, less than that is terrible! |
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Looks i'm like doing everything wrong lol, got to make some changes. |
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| how can u shove the river, he cant possibly call with worse -TalentedTom | |
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Mariuslol Norway. Mar 01 2011 13:41. Posts 4742 | | |
| | On March 01 2011 12:07 rS.Wisdom[9] wrote:
i feel much better after sleeping 10-12 hours in a night. 8 hours is ok, less than that is terrible! |
I think I read that more sleep is good for you if you're doing a lot of physical stuff. Train a lot, work absurd amounts so forth. |
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bigredhoss Cook Islands. Mar 01 2011 14:08. Posts 8648 | | |
nice post
why is sleeping on your stomach shit? |
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RaiZ France. Mar 01 2011 14:33. Posts 1503 | | | |
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| Shin-il : Yeah it was very very very good for me too. Rekrul : YOU MOTHER FUCKING FUCKING SON OF A BITCH | Last edit: 01/03/2011 14:37 |
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When i sleep on my back i have the worst nightmares , dont know why that is though |
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| how can u shove the river, he cant possibly call with worse -TalentedTom | |
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LemOn[5thF] Czech Republic. Mar 01 2011 15:43. Posts 15163 | | | |
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thumbz555 United States. Mar 01 2011 15:56. Posts 3281 | | |
| | On March 01 2011 14:43 LemOn[5thF] wrote:
hugging my female ok? |
ya, just return her to her crib when you're done |
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k4ir0s Canada. Mar 01 2011 17:01. Posts 3476 | | |
thanks for the tips, my sleep schedule has always been a mess  I been waking up late in the afternoon, sleeping for 10-12hrs a day and I dont even exercise
| | On March 01 2011 13:08 bigredhoss wrote:
nice post
why is sleeping on your stomach shit? |
im pretty sure it's terrible on the neck and back |
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| I dont know what a dt drop is. Is it a wrestling move? -Oly | |
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k4ir0s Canada. Mar 01 2011 17:06. Posts 3476 | | |
| | On March 01 2011 13:56 jeffv8x_-_16 wrote:
When i sleep on my back i have the worst nightmares , dont know why that is though |
me too! I often get sleep paralysis/hypnangogic hallucinations when I sleep on my back.. so I avoid it  |
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| I dont know what a dt drop is. Is it a wrestling move? -Oly | Last edit: 01/03/2011 17:22 |
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- Keep the room dark
* Avoid any kind of light, pull curtains across the blinds, LED clocks, computer lights so forth. Also really hard to go back to sleep if exposed to bright light.
This im not sure about at all. I slept with dark blinds / dark room my whole life and i've become an extremely sensitive sleeper, any form or noise, light, or presense will instantly wake me up.
However, I have friends who have always slept in unfavorable conditions - and they become adapt at sleeping in all sorts of conditions and getting rest when otherwise the environment would keep them awake.
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