Sleep is one of the most important aspects of mental, physical, and emotional health.
Without a good nights sleep, your health will be poor, your mood will be poor, and your emotional state will be extremely volatile.
Here’s how to create the perfect environment for sleep.
Lets start with preparation for sleep, several hours before.
Stop consuming caffeine 4-6 hours before sleeping. General rule of thumb for me is after 4PM. I no longer consume caffeine which has a long half life.
Keep your bedroom clean, and minimal.
Remove all electronics from your bedroom aside from an alarm clock.
Your bedroom should be reserved for, reading, meditating, sleeping, and sex.
Here’s how to set up your bedroom for the best possible sleep.
Wear Blue Light Blocking Glasses 2-3 Hours Before Bed: They block out blue light so that you can begin to feel tired. You won’t believe the difference in your night time sleepiness.
Aromatherapy: I recommend scenting your room with lavender in particular because lavender has a calming effect on humans. Use a simple Lavender spray on your sheets to have the best possible results or an oil diffuser.
Soft Lighting for Night-Time: Use warm soft white lights in your bedroom… lights that have too much ‘blue’ light will reduce the production of melatonin and make your body think that it’s daytime.
If you must use the computer before bed use the program F.lux, its a free program that removes the blue light spectrum from the laptop screen.
You’ll want your room to be nice and dark. You’ll want Black Out Shades behind any of your shades you have in front. You want to block out as much light as possible.
I recommend using both roller shades and blackout shades to get all of the light blocked out from your windows. Like:
Put tape over any LED lights in your room, you’ll be amazed how much better you sleep when you have blocked out all the light.
The bed should be cool, and comfortable, with nice clean sheets.
My favorite mattress I’ve ever used was a Bob-O-Pedic Tempur-Pedic type mattress. It was unbelievably soft and supportive… my only complaint was how hot it got. The one I’ve linked is made from gel and is also ventilated.
I would recommend a nice mattress with a vented mattress foam mattress topper on top. This will allow for you to breathe and get ventilation through the topper, while expanding the comfort of your bed.
My favorite sheets I ever had were Sheex performance sheets. They had Underarmour style fabric which was soft and amazing on the skin but also comforting to go to sleep to.
Personally, I recommend a firm memory firm pillow with ventilation and a cooling pad built in.
Another suggestion is to use a ‘chillow’ which is a gel pad that you actually chill and place underneath your sheets which cools your body. You can purchase one for your pillow as well. The only disadvantage to this is you’ll have to continue to refrigerate it every night to keep it cool.
Another interesting and very tempting purchase is the ‘Chilipad’ which is a pad that can cool and heat the bed to the perfect temperature for both you and your girlfriend.
The biggest issue I have with keeping the room cool, is that most girls I fuck/make my girlfriend need to have the room be warm… whereas I, tend to sweat my ass off every single fucking night. I absolutely need the room cool otherwise I literally won’t sleep without drenching the bed.
The Chilipad seems like a very cool option… slightly pricey but very cool because you can cool your body off and keep your girlfriend warm with the same system.
Another suggestion is to keep the air conditioner on at night, keep the temperature between 63 and 68. My preference is to keep the AC very low… 60-63 and keep a fan at the foot of the bed blowing the air at a low or medium setting up at me. This is the perfect way for me to sleep.
Solving Sleep Apnea:
I will post another article about this in the future, because sleep apnea is one of the biggest undiagnosed health risks in America currently. If you snore, you have some type of sleep apnea. The only way to tell if you have sleep apnea is to have a partner tell you if you have it, or get a sleep study.
What is Sleep Apnea?
Sleep apnea is where you don’t get enough air into your airway so the flap of skin between your esophagus and your airway closes up and you stop breathing momentarily. Your heart rate explodes upward, and blood pressure shoots up. Over time this can cause serious health complications and issues… is a common contributor to death in people with heart diseases, and bodybuilders.
Options for Treatment:
1: Lose weight: Losing weight works most of the time. Most people who have sleep apnea are overweight. You can carry a lot of weight in your neck which compresses your airway, making it hard to breathe.
2: Eat a cleaner less inflammatory diet: Eating cleaner foods with less processed foods combined with drinking a gallon or more of water per day can have a huge impact on the level of inflammation in your throat, sinuses, and airways.
3: Get Breathe Right Nose Strips: They are thin sticky strips that stretch your nose comfortably open and allow you to breathe better. These have worked wonders for me… They’re cheap too.
4: Use a Neti Pot: Flush your sinuses out nightly with warm saline solution and clear out all the mucus and garbage you’ve breathed in all day.
5: Buy Sleep Apnea Products: Sleep Apnea Mouthguard pushes your bottom jaw forward, many people who have sleep apnea have a recessed jaw which sits too far back and impedes breathing. If you jut your jaw forward and feel it is easier to breathe you may get a benefit from using this.
6: Sleep on Your Stomach: When I sleep in this position I find that I don’t have Sleep Apnea Episodes.
7: Get a CPAP machine: The best but hardest to adjust to solution is a CPAP machine. Many people who use CPAP and adjust to it have found it to be a life changing machine that completely fixes the sleep apnea for most people.
8: Surgery: I have had two surgeries. Both were unsuccessful, I still get horrible sleep apnea when I am over 215 lbs. The recovery was brutal and it didn’t help much I believe. I had a tonsillectomy, my adnoids removed, and some nose work… I had two operations.
Before Fixing Sleep Apnea:
- You will experience sleepiness, daytime fatigue, difficulty concentrating.
- Lack of progress in the gym.
- Emotional Problems.
After Fixing Sleep Apnea:
- Amazing energy.
- Amazing mood.
- Better progress in the gym.
- More productive.
- Vastly improved quality of life.
I’ve never taken Ambien. It sounds like a horrible nasty drug that makes you totally lose consciousness and your mind.
For sleep, I like something that really makes me sleep deeply without giving me a hangover and making me sleepy the next day.
Some of the best sleeping formulas I have found are the following.
This product is a hardcore sleep aid. Has phenibut and a lot of GABA in it which will put you into DEEP REM sleep fast.
It’s extremely strong so be careful.
This is a great option, has some essential fats in it, and things like valerian root to calm you before bed… It also has a nice dose of melatonin and L-Theanine. It’s nice and calming before bed.
Melatonin: A great natural hormone which is released by your body which will help you get to sleep and stay asleep.
Phenibut: Really good and strong supplement. Take every now and again, not too much, you will have an amazing quality of sleep on phenibut.
Trazadone: An anti depressant that has amazing sleep aiding qualities.
Until Next Time,