Personal Development for Smart People^TM Forums

RagsToRiches · 10-29-2009, 02:47 PM

Got any? Know any good sources?

The following I already know:

1) Limit stimulants.
2) Don't eat close to sleep time.
3) Comfy bed.
4) Only lie in bed when sleeping (not reading/whatever).
5) Excercise.
6) Good diet.
7) Stress free.
8) Keep to fixed scedual.
9) Ear plugs/eye-mask

I am particularly interested in increasing the quality of my sleep so that IE: I can have less hours but deeper/quicker restoration.

I use binaural/photic entrainment and I do mindfulness meditation regularly but I find both these things not thusfar useful for sleeping deeply.

aelle · 10-29-2009, 03:09 PM

Maximize the quality of your bedroom air. Dust, dustmites, mold, solvents from paint or furniture etc. can cause breathing problems which reduce quality of sleep. And most of the time it goes unnoticed because, well, you're sleeping! Vacuuming often, airing and exposing the beddings to UV rays helps. I'm also looking into plants that increase quality of indoor air - see this TED video on the topic.

JustinPopovic · 10-31-2009, 09:46 PM

Great TED video. Thanks for posting. That is one of my fav websites!

Beuford · 10-31-2009, 10:43 PM

Do not sleep in. Do not wake up at 11:30 after lying in bed for 11 hours. Sleep with the curtains open, so sunlight can freely come in your room and wake you up in the morning.

Michelle · 10-31-2009, 10:51 PM

Keep electronics out of the bedroom. Use organic, breathable bedding such as cotton. Keep the temp cool and window cracked to allow flow of fresh air.

Brutha · 10-31-2009, 11:19 PM

Don't use an alarm clock to wake up.

Shane · 11-01-2009, 01:36 PM

It helps me to set the intention to sleep well and to wake up refreshed in the morning.

I just tell myself that this day is now over, that I will have a nice, relaxed sleep and that I will feel refreshed when I wake up in the morning. If nothing else, this gives me closure on the day and helps me fall asleep more easily.

Thanks for that link, aelle!

AndrewErnst · 11-01-2009, 04:55 PM

Perhaps try taking a few deep breathes to let go of all your tension, then slowly and conciously relax your entire body by starting from the tips of your toes and relaxing up your legs to your upper body then your head and face. Usually by the time I'm at my face I'm asleep.
Hope this helps!

Andrew

seeker5 · 11-01-2009, 08:57 PM

Sleep alone, if you're really into maximizing your sleep's effectiveness.

ALi2010 · 11-02-2009, 02:41 AM

Meditate before sleeping.
And sleep after eyes feel tired or after yawning once.

Writertype · 11-02-2009, 02:52 AM

Don't have a bedtime, but have a wake time and stick to it. Your body will let you know when you should go to sleep once you have adjusted to your wake time.

SomeRandomGuy · 11-02-2009, 03:21 AM

Quote:

Originally Posted by seeker5

Sleep alone, if you're really into maximizing your sleep's effectiveness.

Yes, I agree with that 100%. My wife and I have maintained separate bedrooms for 4 or 5 years now, and it is one of the best things we could have done. My sleep is much more restful now. The only real down side is that some people think it is weird, but who really cares about that.

RagsToRiches · 11-02-2009, 01:31 PM

Quote:

Originally Posted by aelle

Maximize the quality of your bedroom air. Dust, dustmites, mold, solvents from paint or furniture etc. can cause breathing problems which reduce quality of sleep. And most of the time it goes unnoticed because, well, you're sleeping! Vacuuming often, airing and exposing the beddings to UV rays helps. I'm also looking into plants that increase quality of indoor air - see this TED video on the topic.

This was absolute gold - quality of sleep has gone up noticably just from airing my room out (window open) daily.

whatinspiresu · 11-02-2009, 04:01 PM

Quote:

Originally Posted by RagsToRiches

This was absolute gold - quality of sleep has gone up noticably just from airing my room out (window open) daily.

it really was a great video!!! You know why they call that plant 'mother in law'? because its impossible to kill.

Those are really cheap house plants... I have a bunch, im going to try it...

Also, I noticed that too, keeping my window open (and not smoking in my room, gosh thats hard) really helps. I live in Chicago and its getting COLD so the window must close

I love gardening, and have shelves already set up with a UV light to start my plants - SO the mother-in-laws coming to my room for the winter!

THANKS!!!

SomeRandomGuy · 11-02-2009, 05:44 PM

Quote:

Originally Posted by DEFCON1

I see the logic here, but I love having my wife next to me.

For me... the value of our relationship trumps the quest for deeper sleep. If I can't have it with her... I will do without

This is something I have never been able to understand. When I go to bed, I'm there so sleep, not work on my relationship. We do that during the evening when we spend time together. Some people seem to think that not sleeping together is detrimental to a relationship, but I just don't get it. What do most people do at bedtime that separate sleeping gets in the way of?

whatinspiresu · 11-02-2009, 05:44 PM

Quote:

Originally Posted by DEFCON1

I see the logic here, but I love having my wife next to me.

For me... the value of our relationship trumps the quest for deeper sleep. If I can't have it with her... I will do without

damn thats sweet

toasterwater · 11-03-2009, 03:07 AM

Quote:

What do most people do at bedtime that separate sleeping gets in the way of?

sex...

Beuford · 11-03-2009, 03:11 AM

Quote:

Originally Posted by toasterwater

sex...

You have sex while you are awake. You sleep while you are asleep. You can have sex in one bed, then go sleep in another bed in another room. You don't even need a bed to have sex.

SomeRandomGuy · 11-03-2009, 04:33 AM

Quote:

Originally Posted by Beuford

You have sex while you are awake. You sleep while you are asleep. You can have sex in one bed, then go sleep in another bed in another room. You don't even need a bed to have sex.

Also, why wait until bedtime to have sex? As I said before, when I go to bed I am ready to go to sleep. My wife and I are much more likely to have sex pretty much anytime other bedtime. I realize that for some people bedtime may be the time they spend with their partner, but it is certainly not the only time for that sort of thing.

10-29-2009, 02:47 PM	#1 (permalink)
RagsToRiches Senior Member Join Date: Apr 2009 Location: Spain Posts: 466	Quality of Sleep tips (other than the obvious) Got any? Know any good sources? The following I already know: 1) Limit stimulants. 2) Don't eat close to sleep time. 3) Comfy bed. 4) Only lie in bed when sleeping (not reading/whatever). 5) Excercise. 6) Good diet. 7) Stress free. 8) Keep to fixed scedual. 9) Ear plugs/eye-mask I am particularly interested in increasing the quality of my sleep so that IE: I can have less hours but deeper/quicker restoration. I use binaural/photic entrainment and I do mindfulness meditation regularly but I find both these things not thusfar useful for sleeping deeply.

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10-29-2009, 03:09 PM	#2 (permalink)
aelle On Vacation Join Date: Nov 2006 Location: France - Japan - Korea Posts: 3,241	Maximize the quality of your bedroom air. Dust, dustmites, mold, solvents from paint or furniture etc. can cause breathing problems which reduce quality of sleep. And most of the time it goes unnoticed because, well, you're sleeping! Vacuuming often, airing and exposing the beddings to UV rays helps. I'm also looking into plants that increase quality of indoor air - see this TED video on the topic.

10-31-2009, 09:46 PM	#3 (permalink)
JustinPopovic Senior Member Join Date: Sep 2008 Location: Ontario Posts: 245	Great TED video. Thanks for posting. That is one of my fav websites!

10-31-2009, 10:43 PM	#4 (permalink)
Beuford Family Member Join Date: Jun 2009 Location: Australia Posts: 1,041	Do not sleep in. Do not wake up at 11:30 after lying in bed for 11 hours. Sleep with the curtains open, so sunlight can freely come in your room and wake you up in the morning.

10-31-2009, 10:51 PM	#5 (permalink)
Michelle Family Member Join Date: Nov 2006 Location: Hawaii Posts: 1,285	Keep electronics out of the bedroom. Use organic, breathable bedding such as cotton. Keep the temp cool and window cracked to allow flow of fresh air.

10-31-2009, 11:19 PM	#6 (permalink)
Brutha Family Member Join Date: Nov 2006 Location: Berlin, Germany Posts: 8,749	Don't use an alarm clock to wake up.

11-01-2009, 01:36 PM	#7 (permalink)
Shane Member Join Date: Sep 2009 Location: Switzerland Posts: 65	It helps me to set the intention to sleep well and to wake up refreshed in the morning. I just tell myself that this day is now over, that I will have a nice, relaxed sleep and that I will feel refreshed when I wake up in the morning. If nothing else, this gives me closure on the day and helps me fall asleep more easily. Thanks for that link, aelle!

11-01-2009, 04:55 PM	#8 (permalink)
AndrewErnst Junior Member Join Date: Nov 2009 Location: California Posts: 13	Perhaps try taking a few deep breathes to let go of all your tension, then slowly and conciously relax your entire body by starting from the tips of your toes and relaxing up your legs to your upper body then your head and face. Usually by the time I'm at my face I'm asleep. Hope this helps! Andrew

11-01-2009, 08:57 PM	#9 (permalink)
seeker5 Family Member Join Date: Mar 2007 Posts: 3,606	Sleep alone, if you're really into maximizing your sleep's effectiveness.

11-02-2009, 02:41 AM	#10 (permalink)
ALi2010 Junior Member Join Date: Nov 2009 Location: CA Posts: 9	Meditate before sleeping. And sleep after eyes feel tired or after yawning once.

11-02-2009, 02:52 AM	#11 (permalink)
Writertype Senior Member Join Date: Jan 2009 Posts: 196	Don't have a bedtime, but have a wake time and stick to it. Your body will let you know when you should go to sleep once you have adjusted to your wake time.

Personal Development for Smart PeopleTM Forums

Personal Development for Smart People^TM Forums