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How to rest well

psyche.co

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Re: How to rest well

#81

Post by kevinmgranger »

glogla wrote: post #10
oedmarap wrote: post #9

One of the strategies that changed my sleep quality for the better is to stop taking coffee after 9 AM; after learning that caffeine has a half-life of around 6-7 hours[0], but a quarter-life of around 12 hours. If you have a cup of coffee at noon, a quarter of that caffeine can still be circulating around your brain at midnight. [0] https://youtu.be/k5BMGmf1ai0

Pedantic HN style comment: doesn't half-life of 6 hours always imply "quarter-life" of 12 hours? :) (though I wouldn't have realized that without your comment, so thanks for that)

It serves as emphasis. Most people have interpreted "caffeine has a half-life of X hours" to mean "oh so it's fine to have it just X hours before bed.

By explicitly calling out the quarter-life, it prompts people to think if a quarter of the amount would still affect them.

Re: How to rest well

#82

Post by flerchin »

mlac wrote: post #78
flerchin wrote: post #41

Earlier quoted context omitted.

Like an actual taser?

To get primed for the day, my protocol involves 3 cycles through a cold plunge (28 degree salinated water) and a sauna. On the third cold plunge I use the taser to boost the CNS. Would not recommend this unless you’ve studied the Wim Hof method and have medical supervision.

Really not sure if this is satire.

Re: How to rest well

#83

Post by drclau »

pps wrote: post #60
MrJagil wrote: post #20

Good timing, I’ve been meaing to ask HN: what’s the best book on “sleep”?

Not books, but I recommend Huberman Lab podcast on YT (at least two episodes on sleep) and https://themattwalkerpodcast.buzzsprout.com/

I second Huberman Lab podcast. He has now a monthly newsletter too, and September’s was about sleep. You can read it here:

https://hubermanlab.com/toolkit-for-sleep/

Thanks for the second suggestion, I’ll have a look.

Re: How to rest well

#84

Post by glial »

helpfulmandrill wrote: post #33

So we've got to optimize rest now? I'm so tired of this world.

Relevant recent post from the always delightful Convivial Society:

https://theconvivialsociety.substack.com/p/you-cant-optimize...

Takeaway:

     There are two key points. First, our exhaustion—in its various material and immaterial dimensions—is a consequence of the part we play in a techno-social milieu whose rhythms, scale, pace, and demands are not conducive to our well-being, to say nothing of the well-being of other creatures and the planet we share. Second, the remedies to which we often turn may themselves be counterproductive because their function is not to alter the larger system which has yielded a state of chronic exhaustion but rather to keep us functioning within it. Moreover, not only do the remedies fail to address the root of the problem, but there’s also a tendency to carry into our efforts to find rest the very same spirit which animates the system that left us tired and burnt out. Rest takes on the character of a project to be completed or an experience to be consumed. In neither case do we ultimately find any sort of meaningful and enduring relief or renewal.

Re: How to rest well

#85

Post by drclau »

BareNakedCoder wrote: post #69
justinzollars wrote: post #64

Best advice for quality of sleep: Stop drinking.

Best advice for quantity of sleep: don't stop drinking :)

Rather, be more selective about what you drink, and when. :)

Typically, you want to avoid even water some time before going to sleep, such that you won’t wake up to go to the bathroom.

Re: How to rest well

#86

Post by ninjinxo »

flerchin wrote: post #82
mlac wrote: post #78

Earlier quoted context omitted.

To get primed for the day, my protocol involves 3 cycles through a cold plunge (28 degree salinated water) and a sauna. On the third cold plunge I use the taser to boost the CNS. Would not recommend this unless you’ve studied the Wim Hof method and have medical supervision.

Really not sure if this is satire.

https://en.wikipedia.org/wiki/Phaser_Taser_Energy_Raiser_Met...

Re: How to rest well

#87

Post by kmtrowbr »

nojs wrote: post #24
i_love_limes wrote: post #23

Earlier quoted context omitted.

This is a very popular and quite detailed pop science book on sleep written by a prof of neuroscience: https://www.goodreads.com/book/show/34466963-why-we-sleep

Note that this book tells you all about why we sleep, and gives you a lot of scary stats, but almost nothing practical about how to sleep better. If you already know sleep is important and want actionable advice, this book won’t help.

This is not true -- he does give good advice, it's just that it can be summarized in a single page. In fact the last page of the book has his 12 tips. They are widely shared across the internet -- here is one such place: https://fastlifehacks.com/matthew-walker-12-tips-for-good-sl...

So the book is mostly documenting his research into the negative effects of a lack of sleep. Totally worthy and interesting. But the great thing for YOU is that you don't need to read the book. Just those 12 tips.

I'm 41. Over the years I have tried lots of ways to sleep well: various herbs, pills, etc. Ultimately I found, for me, there's no way to hack it. Good sleep is a part of lifestyle. Matthew Walker says the most important thing is routine: now I get in bed at 9:30pm, I read for an hour, I fall asleep around 11pm, I wake up at 6:55, etc. Almost every day, I allow some flex on the weekend. And a party is a party, I give myself a freebie on those (sadly increasingly rare) occasions.

You must get reasonable daily exercise. You can't drink a lot of alcohol and expect to sleep well. Don't bring your devices into the bedroom, read a paper book. Try to get cozy at night. Chamomile tea is wonderful. Look into sleep masks as I found as I got older I became more sensitive to light & a sleep mask helps. Spend some money on your bedroom: a good mattress, fan, blinds, the right temperature, etc.

It totally works! I sleep fantastic these days! Best of luck to you in turn.

Re: How to rest well

#88

Post by dec0dedab0de »

One thing that really helps me rest better is sleeping on my back. It's more difficult to fall asleep that way, but the sleep I get seems to count more. I dont know why, but it does. I've been doing it since I was a kid, so it's gotten easier, but It's still a struggle to not roll over a few times a week.

Re: How to rest well

#89

Post by WesolyKubeczek »

dec0dedab0de wrote: post #88

One thing that really helps me rest better is sleeping on my back. It's more difficult to fall asleep that way, but the sleep I get seems to count more. I dont know why, but it does. I've been doing it since I was a kid, so it's gotten easier, but It's still a struggle to not roll over a few times a week.

Looks like you’re my opposite number or something. I cannot become sleepy unless I’m on my back, but then to actually sleep, I need to turn over.

Re: How to rest well

#90

Post by Tenoke »

oedmarap wrote: post #9

One of the strategies that changed my sleep quality for the better is to stop taking coffee after 9 AM; after learning that caffeine has a half-life of around 6-7 hours[0], but a quarter-life of around 12 hours. If you have a cup of coffee at noon, a quarter of that caffeine can still be circulating around your brain at midnight. [0] https://youtu.be/k5BMGmf1ai0

I'm not certain how relevant that is. I definitely don't feel more awake 6 hours after coffee let alone 12 so clearly not all effects are still there. Claims like these are quoting numbers while implying things which aren't true a priori.

Sleep is admittedly easily disrupted but I also haven't noticed a difference in sleep quality when skipping my afternoon cup.

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