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Mar 18, 2019 22:13:09

What's your bedtime hacks to get a night of restful sleep?

by @jasonleow | 315 words | 348🔥 | 386💌

Jason Leow

Current day streak: 348🔥
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Have you ever slept that kind of deep sleep that you wake up feeling refreshed yet relaxed? This kind of sleep had increasingly been elusive to me, as I get older. Mostly, my sleep is a mix of restless dreams, tossing and turning, dreaming about going to the toilet to pee, actually waking up to pee occasionally, and only sporadic moments of deep sleep. And it's been a long time since I woke up feeling refreshed, relaxed, excited for the start of the day.. 


But I tasted some of that today, and it made me realised how poor my sleep had become. And I want to change that.


Some things I'm trying/want to try:


⏰ Get your body's preferred number of hours of sleep. Some need 8, some need less. Over the years I found my ideal is around 8-9h. Oversleeping won't cut it either, as I get tired from trying too hard to sleep in. 

🛏 Transition to bed slowly. Go to bed 1h earlier than your usual. That way, you can unwind slowly and relaxedly. The mind and body is not a machine that can drop to sleep at the flick of a switch. Even if that happens, the sleep quality will be compromised, because the mind had not had enough time to slow down.

🚰 Drink less water before sleep. Stop fluid intake 1h before, so that bladder is comfortable all the way till morning.

🍔 No food 2h before sleep. A bloated stomach is worse way to get good sleep.

⏲ Don't snooze. I find I get even more tired waking up after snoozing several times. Because each time I snooze, I expend so much willpower and mental energy trying to make myself get up.

😇 Try to do some relaxation exercises or meditation before sleep. I find it helps my mind settle even more.


So what's your bedtime hacks to get a night of restful sleep?

Replies

Comments

  • 1

    @jasonleow

    Know what you're going to be doing the next day, and have the first thing you do -- besides morning ritual stuff -- the first action item be something that is exciting and adds to the longterm flywheel.

    Abe avatar Abe | Mar 18, 2019 15:51:59
    • 1

      @abrahamKim hmm share more? How does an exciting first action item help give restful sleep? If anything, it sounds like it will make me more excited the night before and not sleep well...?

      Jason Leow avatar Jason Leow | Mar 18, 2019 23:00:29
    • 1

      @jasonleow @abrahamKim These are some good tips to get started. I'm glad you have a focus on improving sleep. This has been a focus of mine for the last several months. I'm working on a series of ebooks about the topic. One tip I'll share is about light. Get exposure to good natural sunlight during the day and minimize exposure to blue light in the evening. Staring at screens right up until bedtime is not good for sleep. If you can't pull yourself away from them, at least use blue-blocking glasses. I will have plenty more to share on this topic.

      Brandon Wilson avatar Brandon Wilson | Mar 18, 2019 08:16:37
    • 1

      @jasonleow

      Exciting was a poor word-choice on my part because most people associate it with like high acute energy. But I meant it in an existentially exciting way.

      When I go to bed knowing and believing tomorrow's first action item as existentially exciting ( gotta think of a better word ), then I find less anxiety in falling asleep and tend to be less distractible with petty stuff.

      When I have nothing good going on the next day then I think about stupid stuff that hormonally excites me and makes it harder to fall into sleep, less-burdened slumber

      Abe avatar Abe | Mar 18, 2019 22:53:27
    • 1

      @jasonleow @brandonwilson

      Improving sleep is probably the most highly compounding thing to improve. People misunderstand sleep this way. As in they think they are gaining time by sacrificing sleep, but then they lose time. Because people short on sleep don't just lose energy/wakefulness/creativity/etc for a specific sliver of the day, it affects the entire waking cycle. So 16 hours of well rested wake-life is much more productive and better than 18 hours of compromised wake-life.

      So yeah looking forward to your content on sleep. lol

      Abe avatar Abe | Mar 18, 2019 22:57:11
    • 1

      @brandonwilson yep been doing that but forgot to put it in. Do share more please!

      Jason Leow avatar Jason Leow | Mar 19, 2019 20:33:38
    • 1

      @abrahamKim that's a really good point. We think we gain more by sleeping less, but the opposite is true. ?

      Jason Leow avatar Jason Leow | Mar 19, 2019 20:56:24
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