Tim Ferriss, author of The 4-Hour Work Week, shared his personal insomnia problems and how he solves them on a blog he wrote for the Huffington Post. Here’s a quick synopsis of some of Tim’s interesting sleep tips:
For those who are suffering with sleeping problems, it is essential to learn about the various ways and methods on how to sleep well. For instance, if it takes you several hours before you can actually sleep, this definitely poses a huge problem because you will not be able to get enough rest for the next day’s activities. It is not advisable to simply brush these problems away because they will eventually have a major impact in your health and well-being. So if you want to improve your sleeping habits, here are a few tips on how to sleep well.
Studies have shown that the human body actually gets more rest with REM sleep. Therefore, if you have a higher percentage of REM sleep, you also get plenty of rest than those who only have a small percentage. So if you feel as though you do not get enough rest at night, this might be the answer to your problems. In order to increase REM, you can actually extend your hours of sleep to more than 9 hours. Aside from this, you can also try to wake up for approximately 5 minutes some 4 ½ hours after you have slept. Therefore, waking up in the middle of the night is not entirely a negative prospect, so long as you get enough hours of sleep. This will help you increase your REM for a more restful and more rejuvenating sleep.
The intake of 3 or more glasses of wine will also decrease your deep wave sleep for about 20 to 50 percent. And if you want to eliminate those awakenings at night, you can also try to eat two tablespoons of peanut butter with your celery sticks. For a healthier option, you can use organic almond butter in lieu of peanut butter. This can help you reduce those awakenings by half.
In terms of temperature, the most ideal temperature range to improve your sleep is from 67 degrees to 70 degrees Fahrenheit. This temperature range actually resulted to the shortest period of time in which you can sleep. Eating a meal that is composed of larger percentage of fat and protein also produced a faster sleep effect than those with lower volumes of fat and protein. The most ample range is 40 grams of protein and 800 milligrams of cholesterol.
To create an environment that is more conducive for sleeping, try to use Philips Go Lite, which has a blue light emitter. This can be a great tool for those who want to improve their sleeping habits. You can also try the Nightwave to help you with your sleeping problems.
Other tips on how to sleep well include taking a cold bath an hour before going to bed or sleeping in a half military crawling position. So make sure to try these out if you truly want to improve your sleeping habits and develop a better lifestyle.
To read Tim Ferriss’s full article go here.