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How to fix your sleep schedule and wake up (sort of) refreshed. (A thread)
Most Americans are deficient in magnesium for various reasons. This single supplement was a big time turn around for me and if you can do nothing else I recommend a powdered magnesium supplement that you can add to water and drink before bed. This is what I use.
Wake up and go to bed at the same time every day. Even on the weekend. If you need to catch up on lost sleep napping is the way to go.
Do not, I repeat DO NOT stay up to “fix” your sleep schedule. Most people are sleep deprived and sleeping less will not help anything. I know from experience. Sleep MORE. Even if that means you will wake up at 3 am. Sleep more. Not less.
Sleep nude. Don’t @ me. Look it up for yourself.
Keep your room at a stable temperature. 68-72 degrees F. Too hot or too cold can interrupt your sleep.
Use white noise. I like to have a fan going at night, they also have white noise machines. When I nap in the day I use hz meditation music for sleep. The YouTube channel Meditative Mind has a lot of good 8 hour sleep music w/ black screens & no ads in the middle of the video.
This one is a bit of an investment, and a lot of people will be resistant to it. I was for several years before I took the plunge and got one a month ago - get a Japanese style futon and sleep on the floor. It’s a real game changer. My bedroom at night-
If you wake up in the middle of the night don’t stress about being up. Get out of bed but keep the lights low. Don’t turn on the tv, computer or look at your phone. Read a book, write in a journal. Do anything that doesn’t involve a screen. When you feel sleepy go back to bed.
Unless you are in a low carb diet have a small amount of carbs before bed.
No protein before bed.
I typically have a small amount of cereal with rice milk. Another good option is a small “baked”potato (wash, pierce w/fork and microwave 5min)
No protein before bed.
I typically have a small amount of cereal with rice milk. Another good option is a small “baked”potato (wash, pierce w/fork and microwave 5min)
In case you missed it in the last tweet
NO PROTEIN BEFORE BED
At least 4 hours. If you are on a low carb diet it’s going to suck. Just take the other tips in this thread
NO PROTEIN BEFORE BED
At least 4 hours. If you are on a low carb diet it’s going to suck. Just take the other tips in this thread
*Do* have protein when you wake up in the morning.
I can’t remember what the formula was for body weight but it worked out to 12-15 grams of protein for me. Max I think was 30 grams, but you will have to figure it out and experiment for yourself.
I can’t remember what the formula was for body weight but it worked out to 12-15 grams of protein for me. Max I think was 30 grams, but you will have to figure it out and experiment for yourself.
Vitamin d3 was another one of those things that changed everything for me. Do take a supplement. My doctor says it’s better to get a supplement instead of relying on sunlight.
Thiamin *might* be the last supplement I recommend. Look up “dr. Erik berg thiamine” on YouTube for a few good videos on the subject. This is what I take, it works for me. They aren’t paying me though so find what works for you.
