ShadowX114
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RE: Life hacks… life's little cheat codes.
06-20-2015 1:17 PM
ok I found the thread about the sleep that I mentioned in my earlier post. I'm just going to copy/paste.
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SDX114 Wrote:Ok went through the following programs
Chapter on sleeping in the book 4 hour body
Powerful Sleep Package
ThePowerSleepProgram
Sleep Hacks (bonus material of Power Sleep Program)
The Complete Guide to Sleep and Energy Supplements (bonus material of power sleep program)
Natural Sleep Secrets
How To Become An Advanced Early Riser (a bonus material in the program "habit Course" by Leo Babauta)
Will post the brief notes I have taken from each program for those who would be interested. I tried to look for small tweaks and tricks that I could apply or for habits to avoid or gadgets to buy.
4 hour body:
- Fitbit device
- 2 tablespoon organic almond butter on celery sticks before bed decreases "feeling like shit" morning by 50%. You can also add 1-2 tablespoon of flaxseed oil (120-240 calories) as it will increase cell repair thus decrease fatigue
- Ideal room temperaure: 19.5 C to 21C
- 800mg cholestrol (~4 large whole eggs) and 40g protein will decrease time-to-sleep if eaten within 3 hours of bed time.
- Phillips GoLite in the morning at an angle of 10am or 2pm of you for 15minutes (if you can't get natural direct sunlight)
- Gold bath one hour prior to bed.
- Gadget: Air-O-Swiss travel ultrasonic cool mist humidifer. It eliminates sinus problems and as a bonus decrease facial wrinkles.
- If you have trouble sleeping : NightWave Pulse Light gadget
- Half military crawl position if you can't sleep
- F.Lux computer software
- Huperzine-A (200mg) - increases REM percentage by 20-30% , accleerate learning and increases incidence of lucid dreaming. Use it for first few weeks of learning new language and no more than 3x/ week to avoid side effects.
Powerful Sleep Program
Open drapes as soon as you wake up.
- Phillips GoLite - bring it to work
- Avoid exercise 3 hours prior to sleep.
- Naps should be 10-45minutes. If you feel tired , decrease time.
- Sleeping schedule in weekends should be the same as weekdays aka "Don't make up sleeps in weekends
- caffeine 6 hours before sleep will disupt the quality of sleep
- Hydration is important - dehydration will slow down digestive system so it reduces quality of sleep
- Foods that disrupts sleep: sugar, simple carbs, and food that causes gas, heartburn, indigestion such as spicy and fatty food.
- Lack of vitamin B and folic acid can impair sleep
- Lack of calcium and magnesium decreases quality sleep (as these calm brain)
- Sleep on back and side , not on stomach
- If you have to toss, do it slowly.
- if it's been 30min and you still can't sleep, get up and come back later
- Hot shower at least 60-90 minutes before sleep
- If you are trying to reduce sleep time: Start by reducing by 20-30 until you you reach the desired number of hours.
- 15 min of intense cardio daily is important
Natural sleep secrts
- complex carbs increases serotonin and meat decreases it
- Get full spectrum light or light box if you can't get enough direct sunlight.
- How shower for 20-30 minutes, 2 hours before bedtime.
- If tired then get sunlight or exercise - don't sleep as you are not really tired.
- Avoid high protein food (meat) before bed as that inhibt serotonin production. Alternatives include: turkey, banana, figs, dates, yogurt, milk , tuna, nut butter as they are high in trypotophan which promotes sleep.
- Avoid bacon, cheese, ham, choclate, eggplant, potatoes, sugar, sausage, spinach, tomatoes, close to bedtime as they contain tyramine which icnreases a brain stimulant.
- Microalgae such as chlorella and spirulina are superfood
- Mulberries and lemons calm mind
- Get out of bed same time, everyday, even if you sleep late.
How To Become An Advanced Early Riser
- Listen to relaxin music such as Brain Eno and Barogue
- Sleep in foetal position - the baby position
- Get a great mattress: you spend 1/3 of your life in bed.
- Nap for 10-20minutes , around 12-2pm
- Decide on your desired hours of sleep and cut down by 20minutes every 5 days until you reach it.
- Create reasosn to jump out of bed. Prepare your morning ritual (such as breakfast) the night before, it will help you to get up right away since everything is ready.
Power Sleep Program
- Paleo carbs (fruits, veggies, nuts, seed) allows serotonin level steady and regular (which is good)
- HIIT
- filtered water - organic food - avoid mercury contaminated fish
- lightbox (10,000 lux) for 30-60minutes (recommends NatureBright SunTouch Plus Light)
- Coffee substitutes: Matcha green tea and Yerba Mate as they are VERY high in anti-oxidants and their caffeine dose is slow yet enough for a small boost. Remember that it takes 5 hours for your body to digest half of the caffeine inside your body.
- breath Negative ions - whether by going out outside or get a negative ion generator) - The lightbox he recommends is also a negative ion generator so it's a 2-in-1)
- Any temperature below 13 celsius and above 24 C disrupt sleep
- Music: recommends: Schubert's impromputus , Bach's goldbery variations and chopin's nocturnes.
Supplement - Bonus of power sleep program
- Krill Oil (omega 3) - increases serotonin. He recommends Krill Oil as it's healthier than fish oil
- He consumes Vitamin B complex and extra B12 (coenzyme Methylcobalmine)
Sleep hacks - Bonus of power sleep program
Sleep schedules
- Wake up at the same time every morning
- Sleep when tired
- Keep a sleep log
- Give your sleep schedule 10 days to "click" reduce by 30minutes and allow 10 days for your body to get used to it (to click)
Diet
- Eat light in the evening
- Eat 150 calories pre-bed snack. No sugar, no carbs.
- Spoonful omega 3 flaxseed oil.
- No caffeine 6 horus before bed time
- Eat breakfast within one hour - it rests body clock.
- control your cortisol (should be high in mornings and low at nights). You do so by eating breakfast , eating low GI carbs, don't go 5 hours without food and don't skip meals.
- Avoid foods your sensitive to as it disrupts sleep.
Napping
- Naps occurs 6-8 hours upon waking up. If you sleep longer than 90 minutes, then you are sleep deprived or you took your nap after 3pm.
Lucid Dreams
- Lucid dreams: overcome fears, peak performance, solve problems
- Explore hypnagogia
- Keep dream journal
- Relatively cool temperature.
Gadgets
- Noise cancellation headphone (see his recommendations)
- Sun Box for 30minutes
- Sleep track watch
Psychologu
- Use your brain's internal alarm clock.
- Set up morning rewards (drinking your favorite tea, etc.)
- Write down tomorrow's to do list, 3-5 hours before bedtime.
- Believing that you've slept enough helps you perform better (studies have shown that)
- Train your brain to wake up to alrms (Steve Pavlina's technique)
- Set 2 alarms: a soft one that is next to you to wake up smoothly and a real one far from you, which is set 5 minutes later.
- Poisitve attitude towards life (ambition and drive) reduces sleep time.
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Age: 29 years old (helpful if reading my journal)
Journal ->: HERE
Current Stash
Alpha Dream: Glace
Androtics: TAC (20mcg), P83 (20mcg), P96 (20mcg), P97 (20mcg)
Apex: M3X
LAL: BW, Max T, Wolf
Pheromone XS: Cohesion, Connections
Love Potion: 40 samples
(This post was last modified: 06-20-2015 1:19 PM by ShadowX114.)
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