@levelsio@levelsio
😴 I never had sleep problems but I did manage to get even better sleep now doing these, probably best / deepest sleep I ever had in years, so I am sharing it here, maybe it helps someone:
- aircon at 18°C / 64°F, this is controversial but all science points to temperature having to be cold for deep sleep
- hot shower before bed, this works well together with cold AC, your blood pressure I think drops cause of the temperature shift making you sleepy instantly
- full blackout blinds (we have rolling blinds on windows, better than black out curtains which still let light in some creeks), any light stops you from sleeping, I have some small devices with LEDs just so I don't wake up thinking I am blind (common in a pitch black room)
- ear plugs, random sounds can wake you up
- separate sheets from gf!!!! this has biggest impact I think, when you have one sheet and your bf/gf pulls it you wake up (even if you don't notice) and vice versa, this rly changes everything
- test CO2 in your bedroom with air sensor, this one is hard to fix, if you open a window you will get light and noise, sometimes we open window downstairs for it so light doesn't enter directly, not easy to fix
- got a way wider bed: from 150cm / 5" to 180cm / 6" (biggest I could find at IKEA, I'd go 200cm / 6'8" wide if possible), Europe has absolutely tiny beds, they simply don't even fit 2 slim people, maybe that's why peole are so grumpy here (yes I am European but not grumpy cause I sleep in a wide bed)
- CURA weighted blanket, this makes you feel like you fall into a different dimension when sleeping, very good, not just for autists (I am not autist I did the test), just try it, make sure you buy the right weight for your body, I bought 9kg CURA blanket for 73kg bodyweight
- tested lots of IKEA pillows and found my fav pillow (very personal, some ppl like low or high pillows), they're cheap like 5-10€ so can test many
- don't drink or eat 2-3h before sleep, drink especially important because then you wake up to pee which is a disruption, it's biological you are thirsty before sleep, you should ignore it, it's a trap
- dim lights 2h before sleep
- switch off lights 1h before sleep
- melatonin 1 hour before sleep but at super low dose works well but don't need it necessarily, i used to take 0.3mg, now 0.2mg gummies, very low, it should only give your body a small kickstart to produce its own melatonin, the shops all sell WAY TOO high doses > 0.3mg that aren't good, this really helps me as I will be sleepy to even think about anything, without it sometimes I stay awake longer to think (common)
- reading phone is fine for me, I just use smart invert mode on lowest brightness and hacked the zoom in accessibility to make it as dark as a Kindle, i like to read Hacker News before sleep and it's fine for me, same as a book kinda
- exercising 4 times per week, strength training, heavy weights, cardio is key for good sleep, clears your mind so it shuts up 100%
- i avoid alcohol, whenever i drink it will make me snore and also alcohol avoids you from sleeping deep