Paul Mason: SLEEP better without drugs! Use simple habits & hygieneI
Sleep hygiene…simple things
“What time do you go to bed?”
if cannot answer, its probably not regular
irregular bedtime is like jetlag:
takes 3 weeks to reset body clock
to function optimally, you need:
-the same bedtime consistently
-enough sleep time (8 hours minimum)
maybe 8.5 in bed so sleep
is 8 full hours
most rigid is the time you wake up
Example: weekend, stayed up late, tired in morning,
but can’t sleep in.
To get full 8 hours, get to bed earlier
-pick time need to wake up each day
-count back 8.5 hours
-that is your bedtime
-keep this strictly
ideal sleeping temperature: 19c (66f)!
-cool? yes, but get a nice duvet
-don’t share duvet with partner!
use proper lighting!
bright lights suppress melatonin secretion, so:
-late evening: no overhead lights
-use low light or red lamps
(red light doesn’t suppress melatonin)
-light filter on phone
I don’t like drugs (melatonin as supplement is great)
“z” drugs induce parasomnia, blocks dreams,
have side effects
benzodiazapine affect same receptors
alcohol and are addictive