Mrnotsonew · 61-69, M
hartfire · 70-79
@Mrnotsonew
On Good Sleep Hygiene
1. distraction
2. boredom or something soothing or soporific, especially reading informational non-fiction
3. writing the issues so once they’re down there's no need to do the broken-record thing
4. hard exercise or physical work to exhaustion
5. a good sleep hygiene routine:
Good Sleep Hygiene Routine
a). If you have aircon, set the temp to !9o C or 66.2o F. Sleeping too hot causes wakefulness. Sleep scientists have proven that 66.2F or 19C is optimum.
b). Eliminate molds, bedbudgs, mozzies, and allergens from the room. To get fresh, clean air, If necessary, get an air purifier, Use only 100%, natural fabrics for the bedding and PJs, they breathe better and don't melt or cause poisonous gases in a fire.
c) Go to bed and get up at the same time each day. Morning routine includes pee, a few quick exercises & caffeine to switch on the body's time awareness.
d) Don't go out to stimulating evening events, stay home
e) Don't drink caffeinated drinks after noon, including chocolate - the effects have a long half-life
f) Don't smoke weed or hash more than once a week, it kills REM/dreaming sleep which is vital to brain health
g) Don't drink alcohol from noon onwards because it increases disruptive sleep
h) Have the evening meal no less than 3 hrs before bedtime,
i) Draw the curtains closed at sunset,
j) Switch off as many lights as possible, turn the lights down to lowest visible level
k) Don't go emailing, shopping or social media scrolling, don't watch thriller or horror serials, movies,
don't watch intelligent polemic or news & polemics from sunset onwards, choose songs, comedy or nature docos instead. Save the news and controversial issues for early mornings
l) Have a cup of sleep-inducing herbal tea (chamomile, hops, passionflower, valerian, aniseed, linden-flower) just after dinner. If weight is no issue, have a glass of milk and a banana.
m) Try a tablet or capsule combo of lysine, magnesium and calcium, the combo helps to generate serotonin which metabolise down into dopamine, the neurotransmitter that induces sleep.
n) Have a pee before getting into bed.
o) If you were born with a genetic predisposition to anxiety, consider seeing a cognitive behavioural psychologist for a short (10 session) course in reducing anxiety-inducing thought habits, and replacing them with ones that work proactively to resolve the issues or change the frame. These methods are widely proven to work.
p) If anxiety reaches the level of panic attack, breath into a paper bag. The added CO2 is calming.
q) In addition to all this, if anxiety it still chronic and problematic, consider trialling an anti-anxiety drug, but always and only as a last resort because they can lead to tolerance and addiction issues if overused.
On Good Sleep Hygiene
1. distraction
2. boredom or something soothing or soporific, especially reading informational non-fiction
3. writing the issues so once they’re down there's no need to do the broken-record thing
4. hard exercise or physical work to exhaustion
5. a good sleep hygiene routine:
Good Sleep Hygiene Routine
a). If you have aircon, set the temp to !9o C or 66.2o F. Sleeping too hot causes wakefulness. Sleep scientists have proven that 66.2F or 19C is optimum.
b). Eliminate molds, bedbudgs, mozzies, and allergens from the room. To get fresh, clean air, If necessary, get an air purifier, Use only 100%, natural fabrics for the bedding and PJs, they breathe better and don't melt or cause poisonous gases in a fire.
c) Go to bed and get up at the same time each day. Morning routine includes pee, a few quick exercises & caffeine to switch on the body's time awareness.
d) Don't go out to stimulating evening events, stay home
e) Don't drink caffeinated drinks after noon, including chocolate - the effects have a long half-life
f) Don't smoke weed or hash more than once a week, it kills REM/dreaming sleep which is vital to brain health
g) Don't drink alcohol from noon onwards because it increases disruptive sleep
h) Have the evening meal no less than 3 hrs before bedtime,
i) Draw the curtains closed at sunset,
j) Switch off as many lights as possible, turn the lights down to lowest visible level
k) Don't go emailing, shopping or social media scrolling, don't watch thriller or horror serials, movies,
don't watch intelligent polemic or news & polemics from sunset onwards, choose songs, comedy or nature docos instead. Save the news and controversial issues for early mornings
l) Have a cup of sleep-inducing herbal tea (chamomile, hops, passionflower, valerian, aniseed, linden-flower) just after dinner. If weight is no issue, have a glass of milk and a banana.
m) Try a tablet or capsule combo of lysine, magnesium and calcium, the combo helps to generate serotonin which metabolise down into dopamine, the neurotransmitter that induces sleep.
n) Have a pee before getting into bed.
o) If you were born with a genetic predisposition to anxiety, consider seeing a cognitive behavioural psychologist for a short (10 session) course in reducing anxiety-inducing thought habits, and replacing them with ones that work proactively to resolve the issues or change the frame. These methods are widely proven to work.
p) If anxiety reaches the level of panic attack, breath into a paper bag. The added CO2 is calming.
q) In addition to all this, if anxiety it still chronic and problematic, consider trialling an anti-anxiety drug, but always and only as a last resort because they can lead to tolerance and addiction issues if overused.
OogieBoogie · F
Months of therapy in a nutshell:
Quit finding a cause.
Sometimes it can be alot of little things, even down to what you consumed during the day. Our physiology can affect our psychology. 🤷♀
You will only cause more of a stress response by hunting for it.
Relax.
Listen to something or meditate on something to take your mind off your anxiety, allowing your body to get out of its sympathetic nervous state, (fight or flight), and into its parasympathetic state, (rest and digest).
Biohacking breathing helps.
In short :
- Distract your mind OFF obsessing, and let it go.
- Biohack your body into relaxation.
Stressing over stress will only keep you awake and solves nothing 🤷♀
Quit finding a cause.
Sometimes it can be alot of little things, even down to what you consumed during the day. Our physiology can affect our psychology. 🤷♀
You will only cause more of a stress response by hunting for it.
Relax.
Listen to something or meditate on something to take your mind off your anxiety, allowing your body to get out of its sympathetic nervous state, (fight or flight), and into its parasympathetic state, (rest and digest).
Biohacking breathing helps.
In short :
- Distract your mind OFF obsessing, and let it go.
- Biohack your body into relaxation.
Stressing over stress will only keep you awake and solves nothing 🤷♀
hartfire · 70-79
What methods do you usually use to calm yourself?
What are your sleep preparation habits?
Have you ever thought of checking if there's physical cause, getting a diagnosis? If it turns out to be something like inherited tendency to anxiety or some level of being cyclothymic, you might need the occasional bit of chemical assistance -- no different to the way a diabetic needs insulin.
What are your sleep preparation habits?
Have you ever thought of checking if there's physical cause, getting a diagnosis? If it turns out to be something like inherited tendency to anxiety or some level of being cyclothymic, you might need the occasional bit of chemical assistance -- no different to the way a diabetic needs insulin.
thepeculiarpanda · 36-40, M
CrazyChick21 · 46-50, F
@thepeculiarpanda definitely true.
Ambroseguy80 · 56-60, M