What are some of your tips for getting very deep sleep and waking up super fresh? #asknostr
Discussion
stasis pod 💯
Stop eating at 7. No alcohol, no sweets.
Plenty of water
first thing in the day, get a good amount of morning sunlight
👆nostr:npub1utx00neqgqln72j22kej3ux7803c2k986henvvha4thuwfkper4s7r50e8 also eliminating blue light after sunset. And make sure your sleeping area is completely dark. Wear an eye mask if you have to.
Very good question, I need that answer too⁉️
Pop a melatonin gummy
Be very tired prior to going to sleep and don't set an alarm.
Same as being healthy generally. Eat whole foods. Make sure you're getting enough good fat and drinking enough. Fresh air, sunlight and physical activity every day. And some form of meditative practice that grounds you in your body and the present moment.
Listening to Solfeggio Frequencies and Positive Affirmation Music
No blue light 3 hours before sleep. Amber glasses for work on computer during the day.
No food 4 hours before sleep. Less sugar/caffeine.
Aim to be asleep 8-9 hours before the sun comes up. Leave curtains open for the sunlight to wake you.
Exercise after waking for one hour.
This cured my insomnia 15 years ago and I refuse to deviate from it or I end up a mess.
Eat dinner early and don’t snack afterwards. Try to get in 30 minutes of physical activity before bed.
60mg gummy worth of THC + muscle relaxers.
Stop eating at least 3 hours before bed
Try to wake up always at the same time (and to sleep)
Sleep in a cool and dark room
Lift heavy weights during the day until you almost throw up, Wim Hof breathing and meditation to manage stress, cut out sugar, simple carbs, and processed food, last meal no later than 5pm, no booze, and optionally, microdose psilocybin around 6pm
Blue light filters on all your devices before sunset. Get in bed an hour before you expect yourself to sleep and do something relaxing like listen to an audio book. Live a life that you can be truly proud of (e.g. be productive, socialize, laugh). Reduce negative things and/or negative people from your life. Always have goals in the short and long term for life but balance it out with fun so you don’t burnout. Goals are important because accomplishments improve self-esteem.
Lots of movement early in the day. Limited or no caffeine after lunch. Quality carbs with dinner.
Magnesium. Slow release. Works wonders.
Waking up early and not drinking a lot of water before sleeping. Magnesium also
Never have kids 😆
Underrated advice if sleep is your goal.
Also, maybe don't sleep in bed with a dog that likes to kick you in the face.
Optimize your circadian biology. Pristine darkness at sundown. Wear red lens glasses if you can’t have darkness. Use red lights. Get 20 minimum natural light first thing in the morning.
Red lens glasses have literally changed my sleep from ok to epic immediately.
Blue light after sundown causes disruption in melatonin. Which disrupts the cascade of hormones throughout the evening.
Avoid it!
Waking up at sunrise sets your cortisol to nature rhythms.
I like this question.
1. have a regular wake and sleep schedule and stick to it
2. head to bed before you want to be asleep
3. do not watch tv or use your phone
4. don't eat before or in bed
5. do zazen, it will put you to sleep
re #5 :
your grandmother may have said count sheep, she's talking about zazen. count breaths 1-10. if you lose track start again at one, it's not a win lose, it's developing concentration.
if you don't want to count (I don't) then just focus on the sensation of your breath exiting your nose - bring your attention there and away from stray thoughts. stay in your body and don't be carried away into thoughts.
do not stop thoughts but do keep returning to breath. no good no bad thoughts, leave them (yourself) in peace to naturally be.
do not tell yourself stories from your own made up stuff about thoughts. cut these off and go back to counting without judging stories good or bad.
don't give up. you will succeed because your only obstacle is you. get out of your own way.
let go.
hope this helps. if you do decide to take up zazen as a practice outside of being a sleep aid, DM me if you like. i'll be overjoyed.
#zazen #sleep #advice
4-7-8 breathing exercise right before sleep
Exercise daily
10mg Delta-9 gummy 90 minutes before bed.
Super dark zero sound. Calm vibes before bed.
NightGuard if you grind your teeth is transformative. Get a molded one from your dentist if the store bought one works for you. Breathe-right strips let me get more oxygen and breathe from my chest less while I sleep.
no kids 😂
magnesium bisglycinate
Consume raw garlic, have a chaser on the side to withstand it.
Being outdoors
Early sunlight.
Early exercise.
No carbs.
No alcohol.
Plenty of fatty red meat.
No screens after 7 pm (I find I can handle my kindle, but no phones / TV).
Try same time to bed / rise daily.
1. Sun in eyes and face first thing in the morning every day.
2. Nighttime alarm > morning alarm.
3. Big breakfast, moderate lunch, light dinner. If practicing IF, skip dinner, not breakfast.
4. Front load natural sugars to earlier in the day.
5. Time lifting to 1-3PM if possible.
6. Mobility work, especially hip openers and posture corrective work.
7. Eliminate blue/white light after sun down, especially from devices.
8. Magnesium glycinate, baking soda, glycine, and teaspoon of honey before bed. 150mg benfotiamine if sleep apnea.
9. Black out curtains and cool air temp while sleeping. Raise head of bed a 3-5".
10. Air filter with negative ions.
#healthstr #peatstr
nostr:note1jm9urf622kyju5zhkcy6vwrmc9udkfz3mx0249k3qphey3mlfzqqxzy37s
Stop being such a nut & fucking relax.
And workout. Drink water.
pajama pants put me into a deeper sleep more easily
phone screen off
no alarm clocks in the room
black out curtains
up to 9 hours of sleep each night until work off the sleep debt
you're rested when you wake up without alarms or disturbance and can function
#420
Prayer
Sit under this (250W), about 2 or 3 feet away, for 30 minutes before bed
could you elaborate?
Elaborate how?
why doing that would benefit for sleeping?
Be well hydrated. But not too much that you need to pee.
I smoke dat gassy indica 🤤
Got 9+ hrs of sleep and 1.5 hrs of deep sleep last night, one of best sleeps and definitely noticed it today
Thanks for tips friends it worked
Magnesium supplement
Sorry i’m late 💅
People ask me this a lot because i am a master sleeper, but i’m not a master tip giver, or maybe i am, bc my advice would be stay humble and stack sats (both as close to constantly as possible). I’m literally stacking in my sleep. It’s great. Cold storage is also implied in this motto.
Seems to work pretty well but of course correlation ≠ causation
Also be an honest/kind person who tries to have healthy habits
That’s all i got. No drug or lightwave prescriptions here. Although i don’t drink alcohol so maybe that too.
Listen pianos for getting sleep, dont know how to wake up fresh 😂
reading a book, no eating before going to bed
Natural frequency band
Didn’t see anyone suggest mouth tape. Took me some time to get used to it but I sleep much deeper when I only breathe through my nose.
Been doing it for 5 years.
3M kind removal silicone tape is the best
Like Bitcoin, you need to invest in it...
1. Blackout room (like, pitch black, no hues)
2. Temperature cooler than normal (13-17 degrees Celsius)
3. No artificial lights before at least 30min before laying down (it's not the light, it's what the light does to your brain, thinking about what you saw)
4. Not hungry, not full, time it right so you are falling asleep before you get hungry.
5. Be consistent. It gets easier over time and even automatic if you include any exceptions from the above.
Why we don't do this? We like to control, like when we were kids, when we go to sleep. But you know you've nailed it when you wake up before your alarm (because your alarm is a signal you've overslept, not when to wake up) so it happens according to your body's natural rhythm, outside of delta sleep. That means you have a 30 min Windows when that might happen. But if you are trying to squeeze every minute of productivity in the day, then you don't have that allowance for a good consistent sleep.
Create more time for sleep by making it a priority, follow the fundamentals. Have a great night 😉