Bao said:
@Miller
The book Why We Sleep by Matthew Walker is an awesome research-backed resource!
Is there anything specific in the book you think I should check out?
You’ve honestly covered most of the useful info! Still, it may be interesting for you. One point is that our circadian rhythms shift earlier as we age.
@Bao
Really? That makes sense why older folks would have dinner early! It’s likely why I’ve been going to bed earlier, too, especially with kids needing to be up for school.
@Bao
Did they discuss delayed sleep phase disorder, and if it holds true for people with DSPD?
Bao said:
@Miller
The book Why We Sleep by Matthew Walker is an awesome research-backed resource!
Reading it now!!
@Miller
Thanks. I deleted the duplicate! Good luck on your journey. At 18, it’s tough dealing with sleep problems, but it’s a great age to start making changes. I wish I had started sooner.
TL;DR Here’s a summary of the original post: They emphasize that implementing these changes took time, sometimes months, to see significant improvements in sleep quality and overall health. Basically, they: • Stopped eating three hours before bed • Kept a consistent sleep schedule, going to bed and waking up at the same time daily • Used a gray/brown noise machine • Ran three fans in the bedroom (exhaust fan, air purifier, and fan blowing directly on them) • Exercised regularly, including high-intensity workouts • Drank hibiscus tea before bed (but not too close to bedtime) • Got bright light exposure in the morning • Cut off caffeine by noon and switched from coffee to matcha • Limited alcohol to once a month, several hours before bed • Practiced deep breathing and stretching daily • Slept in a dark, cool room • Used a proper sleeping position (referenced a TED Talk) • Bought a new posture correction bed (Saatva) • Tracked sleep quality using an Oura ring, focusing on HRV, heart rate drop time, and average BPM • Reflected on daily behaviors and continuously tried to improve sleep habits. (Summarized with Claude. Hope this is okay)
@Whit
It’s the best summary so far. But it leaves out some critical info. Exercise wasn’t helpful. I walked daily for 1.6 - 2 miles, and lifted weights, and it did nothing for my sleep or digestion. Only intense cardio made a difference. Moreover, it left out the most critical part - identifying my dysbiosis and food sensitivities.
No TL;DR?
Kip said:
No TL;DR?
Come on, you don’t have two minutes to read this?
Kip said:
No TL;DR?
Come on, you don’t have two minutes to read this?
I know. I spent hours condensing my 4.5-year journey into a five-minute read, and it’s too long for some. Crazy. If it’s too lengthy, just skip it and keep feeding your short attention span to your own detriment.
Kip said:
No TL;DR?
This is a TL;DR. It’s a highly condensed version of a four and a half-year journey, reduced to a four-minute read.
@Elliott
I guess it’s familiarity. I read it faster because I wrote it. I’m not a speed reader. Tomorrow I’ll copy it into a tool to see how long it takes the average reader.
Kip said:
No TL;DR?
This is a TL;DR. It’s a highly condensed version of a four and a half-year journey, reduced to a four-minute read.
Thanks for sharing, and sorry for the downvotes. We are all still sleep-deprived and struggling to focus, but hope to mimic your success.
@Zenith
It’s okay; the downvotes have been overshadowed by hundreds of upvotes, an award, and many people thanking me for the post. It’s funny that I spent three hours writing this, and some expect me to create a TL;DR for them to avoid missing the whole story.
Kip said:
No TL;DR?
This is a TL;DR. It’s a highly condensed version of a four and a half-year journey, reduced to a four-minute read.
Gimme a break. This is just a long wall of incoherent rambling. And it’s not a four-minute read.
@Dior
I found it interesting. A bit long but very interesting.
Felt like I was reading an ad for the ring or sleep device.
Cody said:
Felt like I was reading an ad for the ring or sleep device.
You were!
Cody said:
Felt like I was reading an ad for the ring or sleep device.
You were!
Really? But it wasn’t an ad for the Saatva mattress, the microbiome test, or the food sensitivity test? This isn’t an advertisement; it’s just one person trying to help others I’ve seen struggle. I’ve learned so much and wanted to give back. If I were trying to sell the ring, I wouldn’t say it sucks as a fitness tracker. A little research would show my six-year history of posts in health-related forums.
Cody said:
Felt like I was reading an ad for the ring or sleep device.
If this is an endorsement for the Oura ring, it’s purely coincidental. If you did a little digging, you’d find a six-year history of posts and comments in health-related forums. If this were a marketing tactic, it would be a long-term investment with minimal returns.