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Anti-Aging Datasheet: How To Look Younger Than Your Real Age
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<blockquote data-quote="Seeker79" data-source="post: 1005793" data-attributes="member: 7418"><p><strong>Sleep Hygiene</strong></p><p></p><ul> <li data-xf-list-type="ul">First use a sleep diary to track the quality and quantity of your sleep. I'm not talking about your latest smart watch or some smartphone app. Use a tried and true pen and paper method. Remember what gets tracked gets improved. Here's one from the NYT that I use everyday. It's simple and effective. <a href="https://static01.nyt.com/packages/pdf/health/NYTimes_Sleep_Diary_checklist.pdf" target="_blank">https://static01.nyt.com/packages/pdf/health/NYTimes_Sleep_Diary_checklist.pdf</a></li> <li data-xf-list-type="ul">Aim to get at least 7 hours. Then baseline it from there as to how much you actually.</li> <li data-xf-list-type="ul">Different people have different natural circadian rhythms. Some people like to stay up later and wake up later. Others are, much to the annoyance of family and partners, morning people. Your sleep diary should help you determine that.</li> <li data-xf-list-type="ul">Avoid alcohol and limit caffeine in the afternoon.</li> <li data-xf-list-type="ul">Reduce screen time at night. Definitely a no-no one hour prior to going to bed. The blue light from phone, laptop, and other screens mess with your natural circadian rhythm disrupting your natural melatonin production. Melatonin helps you feel "tired" and fall asleep naturally.</li> <li data-xf-list-type="ul">If possible no electronics in your room. I turn my cell phone off and leave it another room. I turn off all computers and devices. The only thing I have in my bedroom is the alarm clock. I use the <a href="https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM" target="_blank">Phillips light alarm clock</a>. After hesitating for over 6 months based on the price I have no regrets. The gradual natural light simulation is excellent for helping wake up without getting jolted into darkness by loud noise. Only drawback is if you are taking a power nap then the light function can be annoying. I use a cheap $5 alarm clock for naps.</li> <li data-xf-list-type="ul">Try to wake up at the same time everyday. Sometimes it's difficult because of erratic schedules and unexpected things but this will help keep a routine.</li> <li data-xf-list-type="ul">Use the bed only for sleeping and sex. Don't use your bed as a couch or watch TV in it. Maybe read a book before going to bed for a few minutes that's about it.</li> <li data-xf-list-type="ul">Keep your bedroom cool, quiet, and dark. I put aluminum foil on my window. Excellent at blocking light and cheap. No need to buy expensive ill fitted blackout curtains. I use a nice looking bamboo blinds over it so it doesn't look ghetto. Window faces back of the house so it doesn't matter if people see it and think I'm a psycho.</li> <li data-xf-list-type="ul">Invest in the right mattress. This is worth more than the BS amount of money you spend on booze, coffee, fast food, and impulse purchases. Find the right firmness and texture based on your sleep style (stomach, back, side). Same thing for your pillow. Spend the money on a good pair of pillows for you and your bang.</li> <li data-xf-list-type="ul">Need I say it again TURN OFF YOUR PHONES at night before going to bed. We are with our phones 24/7. Put the world away and get some mental and physical privacy during your sleep time.</li> <li data-xf-list-type="ul">Your sleep is sacred. If you don't respect your sleep, nobody else will.</li> </ul></blockquote><p></p>
[QUOTE="Seeker79, post: 1005793, member: 7418"] [b]Sleep Hygiene[/b] [list] [*]First use a sleep diary to track the quality and quantity of your sleep. I'm not talking about your latest smart watch or some smartphone app. Use a tried and true pen and paper method. Remember what gets tracked gets improved. Here's one from the NYT that I use everyday. It's simple and effective. [url]https://static01.nyt.com/packages/pdf/health/NYTimes_Sleep_Diary_checklist.pdf[/url] [*]Aim to get at least 7 hours. Then baseline it from there as to how much you actually. [*]Different people have different natural circadian rhythms. Some people like to stay up later and wake up later. Others are, much to the annoyance of family and partners, morning people. Your sleep diary should help you determine that. [*]Avoid alcohol and limit caffeine in the afternoon. [*]Reduce screen time at night. Definitely a no-no one hour prior to going to bed. The blue light from phone, laptop, and other screens mess with your natural circadian rhythm disrupting your natural melatonin production. Melatonin helps you feel "tired" and fall asleep naturally. [*]If possible no electronics in your room. I turn my cell phone off and leave it another room. I turn off all computers and devices. The only thing I have in my bedroom is the alarm clock. I use the [url=https://www.amazon.com/Philips-Simulation-Headspace-Subscription-HF3520/dp/B0093162RM]Phillips light alarm clock[/url]. After hesitating for over 6 months based on the price I have no regrets. The gradual natural light simulation is excellent for helping wake up without getting jolted into darkness by loud noise. Only drawback is if you are taking a power nap then the light function can be annoying. I use a cheap $5 alarm clock for naps. [*]Try to wake up at the same time everyday. Sometimes it's difficult because of erratic schedules and unexpected things but this will help keep a routine. [*]Use the bed only for sleeping and sex. Don't use your bed as a couch or watch TV in it. Maybe read a book before going to bed for a few minutes that's about it. [*]Keep your bedroom cool, quiet, and dark. I put aluminum foil on my window. Excellent at blocking light and cheap. No need to buy expensive ill fitted blackout curtains. I use a nice looking bamboo blinds over it so it doesn't look ghetto. Window faces back of the house so it doesn't matter if people see it and think I'm a psycho. [*]Invest in the right mattress. This is worth more than the BS amount of money you spend on booze, coffee, fast food, and impulse purchases. Find the right firmness and texture based on your sleep style (stomach, back, side). Same thing for your pillow. Spend the money on a good pair of pillows for you and your bang. [*]Need I say it again TURN OFF YOUR PHONES at night before going to bed. We are with our phones 24/7. Put the world away and get some mental and physical privacy during your sleep time. [*]Your sleep is sacred. If you don't respect your sleep, nobody else will. [/list] [/QUOTE]
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