They all stimulate an over-release of cortisol.ĭiets rich in fruits and vegetables, on the other hand, can promote the healthy cortisol production rhythms needed for sound sleep. Try to limit animal proteins, refined sugars, salt and saturated fat. I cut back on cortisol-triggering foods.Ĭertain foods throw your cortisol out of balance, which means it can get high and night when it needs to be low so you can sleep well. If you synchronize your sleeping and waking schedules like this, you will, too.įor those fun nights out, I'll still wake up at my usual time, then fit in a quick 20-minute nap later in the day so I'll have extra energy for going on. and 7 a.m.Įven on weekends, I naturally wake up at the same time. and 10 p.m., and wake up between 5:30 a.m. I go to bed and wake up at the same time every day, including weekends.Īlthough the exact times may vary, I am generally in bed between 9 p.m. Not only that, but I'm not so groggy when I wake up. This gives my body time to complete one full sleep cycle. That's what the sleep diary is for - to discover what works for you.Īlso the light therapy thing can be a big help with maintaining a circadian rhythm that's not in line with your chronotype (natural circadian rhythm tendancy).Ideally, I aim for at least two good nights of sleep when life gets busy. It may be that you feel like there's a big difference (it's way better now) - when the reality is it's only a little bit better or it's actually slightly worse. You need a way to record what you've tried and how it impacts your sleep so you can look back through what you've tried. Some of us need precise schedule, some of us need flexibility in our schedules to have quality sleep.īut when it comes to sleep, it can be incredibly difficult to remain objective, especially over stretches of time. Some of us sleep better at cooler temperatures, others at higher. using different types of alarm clocks (e.g., sunrise alarm clock, bedshaker alarm, etc.)Ī lot of people try to throw down sleep hygeine like everybody benefits from the same magic formula, but that's not the case.using a heating pad on your feet to help you sleep.changing things like how close you eat to bed or how close to bed you exercise.using light therapy to help your circadian rhythm.Once you've got a baseline, you can try different things to see if they help or hurt, such as: (You may also want to record things like the temperature in your room and so on.) Then rate how well you slept. Record when you went to bed, when you wake up, etc. Record when you last ate, exercised, etc. Note: Bans will not be reversed if the post/comment in question has been deleted from your history. You may appeal this initial ban by messaging the moderators and agreeing not to break the rules again. Note that moderators will use their own discretion to remove any post that they believe is low-quality or not considered a LPT.īans are given out immediately and serve as a warning. Posts or comments that troll and/or do not substantially contribute to the discussion may be removed.Do not post tips that are advertisements or recommendations of products or services.Do not post tips in reaction to other posts.Posts concerning the following are not allowed: religion, politics, relationships, law and legislation, parenting, driving, medicine or hygiene (including mental health).Do not post tips that are based on spurious, unsubstantiated, or anecdotal claims.Do not post tips that could be considered common sense, common courtesy, unethical, or illegal.The tip and the problem it solves must be explained thoroughly. Posts must begin with "LPT" or "LPT Request” and be flaired.No rude, offensive, racist, homophobic, sexist, aggressive or hateful posts/comments."No snowflake in an avalanche ever feels responsible." Keep in mind that an aphorism is not a LPT.Īn aphorism is a a short clever saying that is intended to express a general truth or a concise statement of a principle. “A marriage proposal should not come as a big surprise, despite what you may have seen in the movies.” “Always be prepared to leave your employer because they are prepared to leave you.” Advice is offering someone guidance or offering someone a recommendation. Keep in mind that giving someone advice is not the same as giving someone a LPT. A Life Pro Tip (or an LPT) is a specific action with definitive results that improves life for you and those around you in a specific and significant way.
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