The Wednesday Wellness threads are meant to encourage users to ask for and provide advice and motivation to improve their lives. It isn't intended as a 'containment thread' and any content which could go here could instead be posted in its own thread. You could post:
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Requests for advice and / or encouragement. On basically any topic and for any scale of problem.
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Updates to let us know how you are doing. This provides valuable feedback on past advice / encouragement and will hopefully make people feel a little more motivated to follow through. If you want to be reminded to post your update, see the post titled 'update reminders', below.
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Advice. This can be in response to a request for advice or just something that you think could be generally useful for many people here.
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Encouragement. Probably best directed at specific users, but if you feel like just encouraging people in general I don't think anyone is going to object. I don't think I really need to say this, but just to be clear; encouragement should have a generally positive tone and not shame people (if people feel that shame might be an effective tool for motivating people, please discuss this so we can form a group consensus on how to use it rather than just trying it).
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After almost a decade of poor sleeping habits, I'm on a 2 months streak of, what I would consider, perfect sleep. I've been trying to fix my sleep for years by following best practices and methods. I've tried every supplement from ashwagandha to even peptides like epitalon. Nothing worked consistently. I would be able to string together 2-3 nights of 'proper' sleep but then it would get derailed by a restless night and I'd be back at square one. But few months ago I stumbled upon research claiming that optimal melatonin dose is under 500mcg (most melatonin supplements are 1000mcg+) and should be taken 3-5 hours before bed. I've already tried 1000mcg+ melatonin supplements before and they had the complete opposite effect on me, but I decided to try low dosage out anyway. And it actually worked! I was able to fall asleep within 1hr of getting into bed every night. I've improved my routine over time, so now I'm asleep in 20-30 minutes. Routine: last food 4 hours before bed, last water 3 hours before bed, 300mcg melatonin 3-3.5hrs before bed, when in bed put on boring podcast with 20-30 minute sleep timer, usually I'm knocked out before the timer runs out. That 20-30 minutes of podcast is like hypnotization for my hyperactive brain, it's completely overpowered by an external sound that prevents it from wandering off and thinking about random things. I now consistently get 7.5+ hours of sleep. Alarm is set for exactly 8 hours, but I naturally started to wake up 30 minutes before my alarm every single day after about 2 weeks of this routine. Next step is tackling 1 hour of staring at my phone when I wake up and I'll be at my peak performance.
Thanks for this. I'm going to give that a try.
Out of interest, do you have a specific podcast quality / genre you prefer to sleep to? I've found I have to find something not too interesting or work related as to keep me awake and not too boring to loose interest.
Good luck, update us if it works for you as well as it does for me.
Same with me and as long as narrator's voice is not annoying. I did classic literature (short stories) audiobooks for a bit, then hopped to true crime podcast/narration ('Rotten Mango' on youtube)
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