YourUniverse
Member
Hey,
I have been dealing with poor sleep quality and duration for almost 6 years. Getting in better health made an improvement ~2 years ago, and finding peat 6 months ago helped further. I feel pretty good about sleep these days.
I have been using an alarm clock/sleep tracker hybrid app on my phone called "Sleep Cycle" (Sleep Cycle alarm clock) that was recommended by @Such_Saturation in a different thread. I like seeing graphically how I slept the night before, and I tend to agree with how it grades my sleep quality, on a percentage basis. When I wake up and feel tired, it tends to confirm for me that I had poor quality or restless sleep.
So, this post is about how to get the maximum amount of deep sleep possible.
My issues seem to be a lack of consistent deep sleep. I want more deep sleep. Last night the app told me I had 38% sleep quality - disturbing, considering I am health conscious.
I'll list some factors that I control that I know affect sleep quality, but I'd love if others could chime in and help me get the sleep of my "dreams"(...
). Its my personal stance that sleep is literally THE thing in health, so getting less deep sleep than possible is aggravating to be sure.
Some factors I account for:
a) Avoiding caffeine later in the day (I have 4 cups of strong coffee upon waking, around 6am)
b) Getting sunlight, especially early in the day
c) Getting regular exercise (I lift weights 5 days/wk, mostly for muscular endurance - not overly stressful)
d) Getting good nutrition - I supplement vitamins E, K, aspirin each morning, and I track my food intake regularly on cronometer. I get more calcium than phosphorous, ~2.5g of calcium daily. I get more copper than iron daily. I avoid PUFA, but I do eat eggs and drink milk. I eat fruit, I avoid starch. I get about 100g of protein daily. My calories are low for my size, between 2300 and 2800, and I'm losing weight, but I do not feel hungry or stressed out before bed - I REALLY doubt I need to eat more.
e) My room is quiet and dark, except for my alarm clock, which is a very dim, red light, and is located across the room.
f) I turn WIFI off before sleep.
g) I use F.lux on my phone and computer screen; I don't watch TV.
h) I usually go for a walk in the evening, I think it helps lower serotonin.
i) I do ~5 minutes of stretching before bed, in areas that tend to get tight either from weight training or stress, like my traps, neck, chest and biceps. This makes me feel like collapsing on my pillow, its glorious.
j) I have some sugar before bed, typically honey
Falling asleep usually isnt an issue, nor is staying asleep through the night. The problem seems to be the amount of deep sleep; this app has validated how I feel some mornings.
I don't snore unless its developed VERY recently; I don't wake with a dry mouth (indicating mouth breathing). I doubt sleep apnea is an issue.
Tend to wake on my side, & I find my bed comfortable.
That's all I can think of right now. Please post any ideas that can help with getting more deep sleep!
I have been dealing with poor sleep quality and duration for almost 6 years. Getting in better health made an improvement ~2 years ago, and finding peat 6 months ago helped further. I feel pretty good about sleep these days.
I have been using an alarm clock/sleep tracker hybrid app on my phone called "Sleep Cycle" (Sleep Cycle alarm clock) that was recommended by @Such_Saturation in a different thread. I like seeing graphically how I slept the night before, and I tend to agree with how it grades my sleep quality, on a percentage basis. When I wake up and feel tired, it tends to confirm for me that I had poor quality or restless sleep.
So, this post is about how to get the maximum amount of deep sleep possible.
My issues seem to be a lack of consistent deep sleep. I want more deep sleep. Last night the app told me I had 38% sleep quality - disturbing, considering I am health conscious.
I'll list some factors that I control that I know affect sleep quality, but I'd love if others could chime in and help me get the sleep of my "dreams"(...
). Its my personal stance that sleep is literally THE thing in health, so getting less deep sleep than possible is aggravating to be sure.Some factors I account for:
a) Avoiding caffeine later in the day (I have 4 cups of strong coffee upon waking, around 6am)
b) Getting sunlight, especially early in the day
c) Getting regular exercise (I lift weights 5 days/wk, mostly for muscular endurance - not overly stressful)
d) Getting good nutrition - I supplement vitamins E, K, aspirin each morning, and I track my food intake regularly on cronometer. I get more calcium than phosphorous, ~2.5g of calcium daily. I get more copper than iron daily. I avoid PUFA, but I do eat eggs and drink milk. I eat fruit, I avoid starch. I get about 100g of protein daily. My calories are low for my size, between 2300 and 2800, and I'm losing weight, but I do not feel hungry or stressed out before bed - I REALLY doubt I need to eat more.
e) My room is quiet and dark, except for my alarm clock, which is a very dim, red light, and is located across the room.
f) I turn WIFI off before sleep.
g) I use F.lux on my phone and computer screen; I don't watch TV.
h) I usually go for a walk in the evening, I think it helps lower serotonin.
i) I do ~5 minutes of stretching before bed, in areas that tend to get tight either from weight training or stress, like my traps, neck, chest and biceps. This makes me feel like collapsing on my pillow, its glorious.
j) I have some sugar before bed, typically honey
Falling asleep usually isnt an issue, nor is staying asleep through the night. The problem seems to be the amount of deep sleep; this app has validated how I feel some mornings.
I don't snore unless its developed VERY recently; I don't wake with a dry mouth (indicating mouth breathing). I doubt sleep apnea is an issue.
Tend to wake on my side, & I find my bed comfortable.
That's all I can think of right now. Please post any ideas that can help with getting more deep sleep!
