i go for sleep but when i wakeup i feel like i didn’t sleep well

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To feel more rested after sleeping, recommends several strategies for improving sleep quality:

  1. Establish sleep regularity by going to bed and waking up at the same time most days 1.
  2. Strategic napping or relaxation through tools like the Reveri app, NSDR scripts, and yoga nidra can be beneficial 2.
  3. Control bedroom temperature to facilitate easier falling asleep and waking up feeling refreshed 3.

    Optimal Sleep Strategies

    Andrew discusses the importance of quality sleep, emphasizing the roles of slow wave and rapid eye movement sleep. He also cautions against relying solely on sleep scores from trackers, suggesting a balanced approach to evaluating sleep quality.

    Huberman Lab

    AMA #16: Sleep, Vertigo, TBI, OCD, Tips for Travelers, Gut-Brain Axis & More
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  4. Be considerate of exercise timing because exercising intensively late in the day can disrupt sleep by raising body temperature and delaying the circadian clock 4.
  5. Limit caffeine intake, particularly after 4:00 pm, to avoid sleep disturbances 2.
  6. Maximize morning light exposure to help regulate your overall sleep-wake cycle 4.
  7. Maintain a wind down routine before bed to gradually transition your body and mind towards sleep 5.

By applying these strategies, you might improve not just the quantity but the quality of your sleep, leaving you feeling more emotionally and physically rested upon waking 1 6.

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i want to loose weight but i can’t stick to my diet

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Sticking to a diet for weight loss often involves more than just deciding what to eat. Here are some insights from the on strategies that can help improve adherence to a diet:

  • Develop a new identity: Successful weight loss may require redefining who you are to incorporate healthier habits naturally into your lifestyle. This can sometimes mean changing social circles or creating new routines that support the new identity and habits you want to cultivate 1.

  • Choose a sustainable approach: Sustaining weight loss is about maintaining the habits that got you there. Think about whether the diet you're planning can be sustained long-term and if you can see yourself sticking to it permanently 2.

  • Account for your preferences: Different forms of dietary restriction work for different people. It's essential to pick a form of restriction (time, macronutrient, calorie) that feels the least restrictive to you as an individual 2.

  • Seek flexibility: The more a diet adapts to your preferences, the likelier you are to stick with it. An app or system that adjusts to your energy expenditure and allows for personalized settings could improve your adherence 3.

    Developing a New Identity

    Layne Norton discusses a systematic review of successful weight loss maintainers and how developing a new identity is a commonality among them. He also compares food addiction to other forms of addiction and highlights the importance of comprehensive treatment.

    Huberman Lab

    Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97
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  • Integrate diet with psychology: Consider how your eating plan aligns with your psychological tendencies. Fasting might work better for someone who struggles with portion control, while others may prefer smaller, more frequent meals 4.

Remember, the key thing is that adherence over the long term is crucial, and finding what approach feels the least restrictive to you is likely to lead to the best results 5.

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