Notes on sleep books

I don’t have trouble sleeping but I want to be in the top 0.1% so that I can physically recover faster and be mentally sharper. In particular, I want to be averaging 1.5 hours of deep sleep per night by mid-May instead of 45 minutes like now. My current process is still:

Blue blocker glasses > Fantasy or pop history audiobook > Decaf tea > Stretching/foam rolling > Bed

Wake > Lights > Video games > Coffee > Blogs > Exercise

It would be nice to fit 20 minutes of educational review in the evening sequence and 30-60 minutes of hard learning in the morning sequence but I’m just not waking up early enough or energetic enough for that quite yet.

(Re: foam rolling, I got a massage gun and holy shit is it a game changer. Highly recommend. Get one on the low end for price, they’re all the same and the extra attachments aren’t worth the upgrade. I still use the foam roller for quads and glutes because it covers more ground faster but now I can finally do something substantial about my poor abused calves and hamstrings.)

Here are the top 5 hits for “best books about sleeping”:

From these, the following books interest me:

13 Top Sleep Books You Should Read Before Bed

  • Sleep Smarter
  • Sleep Soundly Every Night, Feel Fantastic Every Day
  • The Promise of Sleep
  • The Nocturnal Journal
  • The Sleep Solution
  • Snooze: The Lost Art of Sleep

10 Best Books About Sleep You Need to Read Right Now

  • Why We Sleep: Unlocking the Power of Sleep and Dreams
  • The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need(I don’t have insomnia but the description interests me.)
  • How to Sleep Well: The Science of Sleeping Smarter, Living Better and
  • Being Productive
  • This Book Will Make You Sleep

https://bookriot.com/2020/02/01/best-books-on-sleep/

  • Change Your Schedule, Change Your Life
  • The Little Book of Sleep: The Art Of Natural Sleep

These appear to be the best ones to start with:

    1. How to Sleep Well: The Science of Sleeping Smarter, Living Better and Being Productive
    2. This Book Will Make You Sleep
    3. Why We Sleep: Unlocking the Power of Sleep and Dreams

This brutal review of Sleep Smarter is worth skimming. The 21 commonsense tips are:

  1. Train hard (but smart)
  2. Get your “friends” out of your room
  3. Have a high protein, low carb snack close to bed time
  4. No glove, no love (for your feet)
  5. You booze, you lose
  6. Calm inner-chatter
  7. Supplementation
  8. Mr. and Mrs. Smith glasses
  9. Be early to rise
  10. Get grounded
  11. Know the value of sleep
  12. Get more sunlight during the day
  13. Avoid the screen
  14. Use a blue light blocker
  15. Have a caffeine curfew
  16. Be cool
  17. Get to bed at the right time
  18. Use high quality magnesium
  19. Get it blacked out
  20. Create a sleep sanctuary
  21. Have a big “O”

These are explained at length here in case there’s any ambiguity. Here’s the 4-minute book summary.

There are a couple of additional tips in this list.

  • Meditate
    • Deep breathing. Inhale into the bottom of your stomach and exhale deeply.
    • Progressive muscle relaxation. Stay out of your head and focus on the sensations in your body.
    • Imagery and visualization of peaceful, restful place.
    • Use a sound machine.
  • Organization and positive thinking
    • Before bed, make a list of all the amazing things about your day. Expressing gratitude is known to improve sleep.
    • Also, make a list about what you plan to accomplish tomorrow. Staying focused will guarantee success.
  • Stay hydrated.
  • Drink relaxation tea.
  • Laugh a lot.
  • Tape your goals to your night side table.
    • That way the first thing you will see is your list. [Ed: And the last thing.]

I like the timings on this infographic (from here):

6-ways-to-help-you-fall-asleep-600px-1

Here are all of the Google hits for “bakadesuyo sleep”:

Likely more to come on this subject. I may get into lucid dreaming once I get this subgoal done. (The stupid thing is writing this up actually pushed my bedtime back since I just wanted to get another stupid thing crossed off my list.)

About Aeoli Pera

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14 Responses to Notes on sleep books

  1. William Owlson says:

    Brilliant Aeoli. I see you being the 1 or .1% someday. You’re characteristically hard working, self knowledgeable, and very very smart. All 3 things will help you to succeed in the near or distant future!

    • Aeoli Pera says:

      >Brilliant Aeoli.

      If you think so then maybe I should write up how to do this sort of information collection and sorting because it’s not hard. I developed it for solving problems like how to do networking with Asperger’s.

      >I see you being the 1 or .1% someday.

      Me too, thank you. I had one of those dreams last night that signalled a sea change in my thinking, like the one that said “you’re materially self-sufficient, dating is okay now”.

    • William Owlson says:

      Wow, nice. I would say that being self-sufficient is the most attractive thing for a guy, even from a sexual perspective, so good on you, Aeoli!

      And sleep is certainly very important to shifting the dynamic between what is actual noise in your life vs. white noise that is just keeping you stagnant or even pushing you down.

      Overall, good stuff and have fun on the journey there, mate! Enjoy it!

      • Aeoli Pera says:

        Already enjoying it, thank you :-). Making progress on things important to you is the best drug, all the science says so.

        >Wow, nice. I would say that being self-sufficient is the most attractive thing for a guy, even from a sexual perspective, so good on you, Aeoli!

        For slow-life history strategy girls, absolutely.

  2. MM says:

    -Manta sleep mask is so good to get that perfect darkness.
    -Melatonin good, but you need enough time (at least 8 hours) or you are groggy and worthless upon waking. Ive noticed that on nights of tobacco+melatonin before sleep I get some crazy dreams.
    -Night eating (after dinner/sunset) very not good. Eating and light is what sets the circadian rhythms the most.

    I have always slept terribly so can confirm these as good as “exercise and have a schedule” which is no 1 yeah.

    >Turkey, cheese, and “breed”

    yikes

    • Aeoli Pera says:

      >Melatonin good, but you need enough time (at least 8 hours) or you are groggy and worthless upon waking.

      I expect even then you’ll be groggy if you have a sleep debt.

      >Eating and light is what sets the circadian rhythms the most.

      Lorien was able to set his circadian with a single cup of coffee in the morning. (He also went through a brief period of overdoing it before cutting back, whereas I’ve been overdoing it for a couple decades before finally cutting back a bit.)

  3. aiaslives says:

    A Biphasic / Triphasic schedule is what works for me.
    https://polyphasic.net/schedules/biphasic/
    https://polyphasic.net/schedules/uberman/
    PureDoxyk’s blog was great, but it’s not active anymore.
    http://web.archive.org/web/*/puredoxyk.com
    https://www.youtube.com/user/sarathustra/videos
    Her book is worth reading.

  4. Pingback: Pareto efficient research method | Aeoli Pera

  5. Dear Mr Windbag, I understand from this post and later ones that you have been exhaustively researching this topic. I do hope it has brought you some useful insights and improving sleep quality.

    Therefore you may not find anything else new here … however it is an audio rather than more to read.

    “ The science of sleep

    We spend approximately a third of our lives in our most vulnerable state – unconscious and unaware – otherwise known as sleep. It’s an easy question to ask, what’s the point?

    In this podcast, you will hear Associate Professor Bruno van Swinderen, Dr Sally Staton, and Professor Simon Smith discuss the big questions at the heart of current sleep research.
    Podcast, listen now…”

  6. Pingback: Initial sleep results | Aeoli Pera

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