40 Sleep Hacks for better sleep

[wana]

http://www.mindpowernews.com/SleepHacks.pdf

[madvorak]

Free-running sleep cycle sounds good. However it is absolutely impossible for me.

[Quantiq]

Wow, this is great. I'm definitely bookmarking this. I'm guessing you found this on life hacker? But this ebook definitely has some good tips for people with insomnia. I'm glad they also mentioned diet because my doctor was telling me that it plays a huge factor in sleep. Coffee, sugar, fruit juices and granola bars before bed are just terrible. Even milk too. Contrary to popular belief, milk actually has quite a bit of sugar.

[Wilford111]

Skip to section 4 The rest I don't think is very relevant. It's talking about how to lessen how much sleep you need. Why would you want that? XD

[avatar0]

Thanks, this is awesome. I'm sad though that this pzizz program they talked about isn't free.

[Zoth]

There was loads of information I didn't know about, especially the food. Now that you mention, I'm gonna go deeper in my log to see if I can find patterns. For sure will eat less milk and eat more soup Everything for better quality sleep!

[mrbambocha]

Hi! I’ve always struggled to find a way to sleep well but never really succeeded. So Im really happy that I’ve found this site! I think Im a night person (when I was a baby I was always awake during night and sleept during the day). I usually get tired around 2am and sleep to 10am. But I’ve heard that we get the most quality sleep from 10pm – 6am. I’ve tried that, but I couldn’t wake up in the morning. I’ve also tried to sleep from 10 pm – 4am, that works really well when I succeed to fall asleep, but usually I couldn’t since I felt the pressure that I need to fall asleep. At the moment I work from home, so I have a free schedule, and so I wonder how would you recommend me to sleep. Free-running? But then my body won’t get into a rhythm. I also have some questions on some hacks since Im a total noob to this stuff. Chapter 1 Hack 1 “If you learn to sleep exactly within that window you will enjoy the best sleep of your life. That is, you want to perfectly hit the “circadian low-point”, which is the time when your body is programmed to sleep.” How can I find my window and know when my body is programed to sleep? Hack 2 “Many insomniacs have circadian rhythms that run on 26 or 27 hour periods. It is difficult to entrain a 27-hour internal clock with a 24-hour external clock.” I don’t get this? Hack3 “This is why some have adopted the 28-hour day. Why 28? It syncs with the 168-hour week. Six 28-hour days instead of seven 24-hour days. Good for those who want to be awake in the evening and night during weekends (for going out).” I guess the answer to this one is the same as above? Hack 5 Do you have any favorite things that you log? Hack 7 Can I do this if I would go for free- running?

[Quantiq]

Hack 2 “Many insomniacs have circadian rhythms that run on 26 or 27 hour periods. It is difficult to entrain a 27-hour internal clock with a 24-hour external clock.” I don’t get this? Since an entire day is composed of 24 hours, we expect that circadian rhythms are programmed like this. However, many people who suffer from insomnia have circadian rhythms which extend to 26 or 27 hour periods. Which means that if the circadian rhythm is off with actual day and night cycles, and I feel like going to bed at 8:00pm that the next day perhaps I will feel like going to bed at 9:00pm and so on. Hack3 “This is why some have adopted the 28-hour day. Why 28? It syncs with the 168-hour week. Six 28-hour days instead of seven 24-hour days. Good for those who want to be awake in the evening and night during weekends (for going out).” I guess the answer to this one is the same as above? Yes. Some people who have circadian rhythms which extend to 28 hours can do this perfectly. Hack 5 Do you have any favorite things that you log? I have never started a sleep log, but sometimes I incorporate this information into my dream journal. Hack 7 Can I do this if I would go for free- running? No, I don't think you can as this is a regulated routine. Free running is just going to bed and waking up whenever you feel like it.

[Mancon]

Thanks for sharing. Will have to look over it later.

[Erii]

Moved to Sleep and Health~

[mrbambocha]

Thanks for the answer Quantiq. Does anybody have an suggestion how I should plan my sleep? And wondering about this too: Hack 1 “If you learn to sleep exactly within that window you will enjoy the best sleep of your life. That is, you want to perfectly hit the “circadian low-point”, which is the time when your body is programmed to sleep.” How can I find my window and know when my body is programed to sleep?

[ShadowOfSelf]

Good post, thanks Only had a quick browse through but i like it Definetly interested in the 'Light alarm' and covering all LED's/light in your room, i must have about 5 including my tv/router/laptop/playstation so should make a difference! also thinking to scrap my ugly bright red LED alarm clock. (starting to think these things were designed to disrupt sleep, wouldnt be suprised..)

[wana]

mr bamboch take a look at this i think you should get a thermometre and from seven to nine pm check your highest temperature and maybe one ans a half hour later its time to sleep ( all i did was examine this circular diagram )

[mrbambocha]

Nice diagram Sorry but didnt get this "maybe one ans a half hour later its time to sleep" So if my highest bodytemperature is 20.00, should I go to sleep at 20.30? Sounds really early to me. That means that if I sleep 6h I should wake up at 02.30.

[wana]

normally you should sleep 7-9 hours my friend i think your higest temperature is later though because you have lights (we all have ) in your room well if you want optimal sleep thats what the studies say

[mrbambocha]

I hear what you're saying but I think that what they say in the 40 hack file is very contradicting, so I still dont get it. At first they say that you should have sleeping routines and that you shouldn't sleep more then 6h and then they say that free-running is the best option, which I find very confusing.

[wana]

does that answer your question " Keep wake-up times consistent. Even on weekends. Your sleep quality will skyrocket. For those who don’t need alarm clocks (e.g. you are self-employed), you might be better off with free-running sleep… "

[mrbambocha]

ok, just wanted to make it clear. I have a thermometer, so should I keep measuring my body temperature past 9pm since you said this "i think your higest temperature is later though because you have lights"? How big difference in body temperature are we looking at? With what intervalls should I check the temperature, 15 min? Btw, what does melatonin secretation and bowel movement mean?

[wana]

Melantonin is a kind of sleep hormone when you are asleep it is then more released in your body and bowel movement is when you get to your royal throne in the special room

[wana]

refresh

[madvorak]

This ebook is great. I return to it very often. It is no cheep summary of other sleep manuals. It is quite original. I like the design, too.

[wana]

happy you enjoy it

[TeaSea]

Thanks, this is awesome. I'm sad though that this pzizz program they talked about isn't free. I've tried it, and it really is not that good. Honestly, it's a total waste of money. EDIT: Forgot to say, thanks for the link. I've seen this ebook before but I'd forgotten about it. I use the light alarm, but because they cost so much, I made one myself. It's one of those timer plugs, into which I plug my room's lamp. It's brilliant, I get up perfectly now, like clockwork