How to Sleep Better for the Rest of Your Life

2022-02-11

[public] 59.9K views, 9.12K likes, dislikes audio only

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I'm a notoriously bad sleeper and have been my whole life. That said, I've done a number of experiments to see if I can make my sleep better (biphasic sleep, changing up my sleep routine, meditation, no coffee, no alcohol, etc.) and I'm gonna share what I know about how to get better sleep.

CHAPTERS

00:00 Intro

00:54 Acceptance

02:20 Routine

02:55 No Alcohol

03:47 No Caffeine After 2pm

04:49 Don't Eat Right Before Bed

05:02 Exercise

06:42 Light in the morning

07:12 No phone in bed

08:15 Reading a book

09:17 Blackout curtains & white noise

09:44 Progressive muscle relaxation

10:31 Meditation

10:53 Journaling

11:27 Counting backwards and spelling nothing

11:38 Stuff I've tried that didn't work

12:14 Stuff I'm thinking about trying

VIDEOS MENTIONED IN THIS VIDEO

Biphasic Sleep /youtube/video/45Cus3pPUt8

Bed at 10pm /youtube/video/Xv6GnJ2d32U

Bed at 7pm /youtube/video/ScEVfL2EBxs

No Alcohol for a Year /youtube/video/mAtyxmwbI9Y

I Meditated Every Day /youtube/video/v3pC9u4uIBc

Cold Showers /youtube/video/dJcrHt0ZkUc

No Caffeine /youtube/video/Slp7N6NK0CE

Sleep Positions /youtube/video/zXcR7PRmgmA

SOURCES

Beardlovers Sub-reddit: https://www.reddit.com/r/BeardLovers/comments/sbov4x/hey_sleepers_do_you_have_any_tricks_for_good_sleep/

Progressive Muscle Relaxation https://www.uofmhealth.org/health-library/uz2225

Nice blog post about telling yourself bedtime stories https://theswaddle.com/is-this-normal-telling-myself-stories-at-night-in-order-to-fall-asleep/

Belly Breathing https://www.health.harvard.edu/healthbeat/learning-diaphragmatic-breathing

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Byron Marsh

Joseph Middleswart