Clawing Back that last Inch
We’re revisiting sleep in today’s post. You can see the previous Investing in Health posts here: Diet, Exercise, Sleep, Getting Fit at Forty, Update and BJJ.
Last month I was very stressed. This spawned posts like Letting Go and left me pretty miserable. I also missed a bunch of RetireJapan blog post deadlines 😉
Partly the problem was being busier than usual, but I was also making things worse for myself with bad habits.
Earlier this week I sat down with a notebook and decided the biggest issues are not getting enough sleep (I seem to be averaging 5-6 hours a night the last few weeks) and wasting time online.
Pretty sure the two are connected, as being sleep deprived saps your willpower and spending a lot of time looking at screens prevents you from sleeping. A classic vicious circle.
I made a few rules that seem to be working well so far.
1. Short nap at lunchtime
I’m not even sure if this counts as a nap, but for the last few days I have been turning off the lights, locking my office door, closing the blinds and lying down on a yoga mat for 10-15 minutes during the lunch break. I close my eyes, relax my body, and breath deeply. I’m pretty sure I don’t go to sleep completely, but I do drift off slighly. Doing this makes me feel much better in the afternoon.
2. No computer before classes
I usually get to my office before 7:30, and set off for class at 8:35. Previously I would turn on my computer and get stuck into email etc. immediately, but now I work on paper or clear up my office instead. Makes for a much less harried start to the day.
3. No devices when I get home
I get home quite late (after 22:00) and need to get up early (by 6:00) so getting sucked into online surfing or reading is a bad idea. I previously successfully weaned myself off using my computer in the evening, but my smartphone/kindle had taken over that space and I was back into the negative loop of using device -> don’t feel sleepy -> keep using device -> don’t get enough sleep. My new rule is no devices at home in the evening, and so far so good (although I stupidly started reading V for Vendetta –the blog subtitle is taken from the comic– again the other day, which was almost as bad!).
Hopefully these new rules will help me be happier, healthier, and more productive. I have quite a few projects I want to get moving on, not least the next RetireJapan Guide (to mortgages).
How about you? Any lifestyle changes you need to be making?
Try this challenge: http://hundredpushups.com/week5.html Click to navigate back to week 1, or the initial test, and go from there.
I started this about golden week, and after repeating many “days” along the way, am now on week 5, day 1. I’ll be repeating this tomorrow, and maybe one more time, then on to week 5, day 2. And so on.
So yeah, moving slow–I’m eight weeks in to the fourth week of a program. And I’m doing these from my knees (due some foot problems). But yesterday I did week 5, day 1 (column 3), and squeaked out 45 on the last set. Not bad for a 66 year old (and there is some ‘cosmetic’ improvement). At some point I’ll start the sit-up challenge (navigate at the top). The dips seem too similar to pushups.
I’ve never ever done any weight training, and I like the way this program breaks pushups down into sets & numbers, and that they allow/encourage repeating things until you’re comfortable.
Also, no gym needed, no special clothing or equipment, no bag, no getting to someplace for exercise. Just down on the floor and do it. (I do use folded towels under my hands for padding.)
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So over five sets (from my knees) I did 175 pushups yesterday. Will try to do the same tomorrow. Then on to week 5, day 2, where it gets interesting–lower numbers for each, but eight sets instead of five.
I’m all for the nap. I have about a half hour nap after lunch every working day. I feel really irritable without it now!
I thought the “xiuxi” (siesta) was a great idea when I taught in China in the mid-80s. But I guess the Chinese are too busy making money these days to take long lunchtime naps…
https://books.google.co.jp/books?id=mrW13y4uToAC&pg=PA45&dq=mid-day+napping&hl=en&sa=X&ved=0ahUKEwiI6efJ0YrcAhUMe7wKHVjdBYgQ6AEIKzAB#v=onepage&q=mid-day%20napping&f=false
I’ve always had problems with getting to sleep due to an overly active mind and have started to take it seriously the last few months. Here are a few of the things I’ve tried and heard/listened to.
Get a Fitbit: Even the base models ($60 if bought in the US) will track your sleep for you, as well as give you a wearable alarm clock so that you can keep your phone anywhere else but by your bed. It even sends me a message 30 minutes before the time I’ve designated as my bedtime. (Bedtime alarms are another common tip.)
Meditation: I’ve started doing this 10 minutes everyday. Doing it during the day is supposed to help calm your thoughts in general and make it easier to sleep (among other benefits, of course).
Morning walk: I heard somewhere that it’s important to get outside sunlight, especially in the morning, to fix your circadian rhythm. So, I’ve recently decided to take a 10-min. walk halfway through my morning in addition to walking the kiddo to the bus stop after breakfast. Even when cloudy/rainy, nature provides an order of magnitude better light than indoor lighting.
I also try to do at least 10-15 mins. exercise in the morning everyday. This isn’t new, but exercise is important for sleep.
There’s a book called Rest by Alex Pang. Haven’t read it, but heard an extended audible summary by the author and it has a lot of good info. The morning walk is his recommendation. He also mentions that active rest (walking, puzzles, etc.) is better than passive rest (tv, etc). He’s a fan of naps, so you’d like that, Ben. 😉
Good stuff. I have a cheap, knock off Chinese version of a fitbit, but it does wake me up. I leave my smartphone in another room to charge.
Meditation is on the to-do list, morning walk, check, exercise, check.
Will check that book out, thanks!
Stuff I can recommend on meditation:
10% Happier by Dan Harris. Written from a skeptic’s perspective. Very informative for those on the fence.
Calm (app) – Pretty decent guided meditation. Also has what they call master courses, which are basically authors on health-oriented material giving you the short-and-dirty version of their book in an hour or so, broken into 4 sessions. This is where I heard of the Rest book (which was just recommended separately by a friend).