I used to really struggle with sleep, and only getting to sleep in the first place would be an ongoing battle for years. And once I finally managed to go to sleep, I would often wake up feeling like absolute shit. I had to force myself out of bed and the first few hours of the day would be groggy and almost zombielike. I knew I had to find a solution to improve my quality of sleep, and I managed to stumble across Tim Ferriss and his books on this matter. I started implementing a few new techniques that would allow me to have the best sleep in years. So in this video, I’ll give you 6 uncommon tips that might help knock you out and let you have an amazing night’s sleep.
Decompress the spine.
This is a tip from the world record holder in olympic weightlifting, Jerzy Gregorek. For him it’s a mandatory procedure after having loads of weight literally compressing him on an almost daily basis. There are a few different methods you can use to decompress your spine, and the first and least safe one is to use gravity boots. Use these with caution without falling on your neck and die please. 2-3 sets of 5-7 seconds at a time should do just fine.
Another more safe method is to use an inversion table. This table is very popular among older people and is fairly easy to use, and infinitely less likely to kill you. The last one is a portable back stretcher. This is the safest method to use to decompress your spine. It’s a portable gadget roughly the same size as a portable camera tripod. It locks your ankles into place and allows you to push yourself to unlock lower back tightness. Although this is the safest option, it doesn’t allow you to relax your upper back fully.
Eat a big protein and fat-dominant meal within 3 hours of sleep
4 large whole eggs will do great. That’s about 40 grams of protein and at least 800mg cholesterol to dramatically increase your time-to-sleep scores over other low-protein low-fat meals. Carbs should be avoided when you’re getting close to bedtime.
Dr. Seth Roberts recommends two tablespoons of organic almond or peanut butter on celery sticks. It will eliminate the feeling like shit awakenings despite having a good 8-10 hours of sleep. Combine it with 1-2 tablespoons of flaxseed oil to increase cell repair during sleep while decreasing fatigue. A little hint, it tastes fucking horrendous when combined.
This is a slightly odd tip that works incredibly well. Mix two tablespoons of apple cider vinegar with one tablespoon of honey in how water, stir and drink before bed. This was also suggested by Seth Roberts. The mechanisms behind it are still a bit unclear but it works wonders and will knock most people to sleep while letting you wake up feeling fully rested. I’ll let Tim Ferriss and Chase Jarvis convince you to try it.
The next factor that impacts your sleep is the temperature. The sweet spot seems to be between 67-70 degrees fahrenheit or 19 to 21 degrees celsius for most people. The temperature will affect your time-to-sleep as well as quality of sleep, so if you’re having trouble sleeping I suggest you adjust your temperature. One product you can buy that has tremendous reviews is the Chilipad. The Chilipad allows you to put an extremely thin sheet underneath your regular sheets that circulates water through a bedside contraption with precise temperature of your choosing. If you’re cold you could increase your temperature underneath you instead of throwing the cover around like a maniac until you fall asleep.
Get in a cold bath prior bed.
A ten-minute ice bath one hour prior to bed can seriously shut you down when you’re getting into bed. Put two to three bags of ice in a half-full bath and get in when it’s about 80 % melted. Tim Ferriss recommends taking a low dose of melatonin along with the ice bath. People use melatonin to adjust the body’s internal clock. It is used for jet lag, adjusting sleep-wake cycles in people whose daily work schedule changes, and for helping blind people establish a day and night cycle. Cold showers works as well, but doesn’t have the same dramatic effects.
Visual overwriting is something you should consider doing right before bed to crowd out anything replaying or looping in your mind. The first tool for this method comes from Jane McGonigal. Play tetris. The free version works just fine. The second one is to watch a short and uplifting tv series. Tim Ferriss recommends Escape to River Cottage, Season one. If you’ve ever dreamed of moving away from the big city to go god-knows-what rural Utopia, then this is for you. If you have a habit of reading in bed before sleep, make sure not read self help or business related books because that will keep your problem solving apparatus in sixth gear, and you will find it increasingly more difficult falling asleep.
If nothing else works, turn to the half military crawl position. This method was, along with wearing socks, the winner of a 70,000 vote twitter poll for onset insomnia. The reason this position is so effective is simply because you can’t move. To toss and turn from this position requires you to first lift your entire body off the bed. The longer you remain in one position, the faster you will fall asleep.
These tips can be very useful if you want to fall asleep faster and improve the quality of sleep. If you need a method on how to fall asleep faster and wake up fresh, try tip number #3, which is a drink you take right before bed and is one of the best sleep aids there is.
Some people even claim combining a few of these tips can help cure insomnia and allow you to have the best sleep in a long time. Most of the tips are from Tim Ferriss books and chapters on perfecting sleep. Make sure to try at least one of them tonight! Let me know in the comments if these methods worked for you as well as they do for me.
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