My sleep scores are inconsistent despite using global sleep leaderboard tools that reward me for tracking sleep data. I used to have high ranks, but they’ve dropped significantly. I’ve tried several methods including Magnesium Glycinate, oils, consistent bedtimes, meditation, and supplements like GoSleep. None have stabilized my sleep cycles. Any quick tips to improve sleep quality quickly
Avoid caffeine and overstimulation during the day. Two hours before bedtime, switch to low-stimulation activities like light reading or calm podcasts. Incorporate relaxing breathwork throughout your day and focus on staying present to ease into sleep more comfortably at night.
@Morgan
Can you explain more about what you mean by ‘too much stimulation’ and what qualifies as ‘low stimulation entertainment’
Nev said:
@Morgan
Can you explain more about what you mean by ‘too much stimulation’ and what qualifies as ‘low stimulation entertainment’
High stimulation activities include playing video games, scrolling through social media, or watching intense movies. These can elevate your excitement levels, disrupting sleep. Low stimulation activities, like listening to calm podcasts or light humor shows, help relax your mind. They should make you feel calm both during and after engagement.
Exercising vigorously in the morning helps a lot. Also, avoid eating three hours before bed. Most effective sleep occurs between 10 pm and 7 am.
Meditation has significantly improved my sleep, especially on stressful days. It helps in calming my mind and preparing it for rest.
Have you tried reducing stress through consistent workouts What are the best times and types of exercise that help with sleep
Omar said:
Have you tried reducing stress through consistent workouts What are the best times and types of exercise that help with sleep
What specific workouts do you recommend How do you manage stress through exercise
@Nev
Strength training can be very beneficial, try to incorporate it 1-2 times per week. Evening workouts should be avoided if they disturb your sleep. For stress, practicing mindfulness and being honest with yourself about your stress levels helps a lot.
@Omar
Thanks for the tips I used to exercise in the evening, not realizing it might impact my sleep. I’ll try changing my routine and see if that helps with sleep.
Make sure to turn off bright lights and use blue light blockers two hours before bedtime. It’s crucial for signaling to your body that it’s time to wind down.
Morgan said:
Make sure to turn off bright lights and use blue light blockers two hours before bedtime. It’s crucial for signaling to your body that it’s time to wind down.
That’s a good point I struggle with light pollution from nearby buildings. Do you use anything specific to block out light while sleeping
@Nev
Blackout curtains are essential for creating a dark sleep environment. They’re an investment worth making if light is an issue at night.
Try using a white noise machine and adjusting your room temperature. Also, drinking camomile tea an hour before bed has helped me a lot.
Consider switching to Magnesium L-threonate instead of Glycinate, avoid workouts late in the day, and stop caffeine intake 12 hours before bed. Monitoring your bedroom’s air quality can also make a significant difference—consider investing in an air purifier.