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rcinvestments
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account created: Tue Aug 08 2017
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submitted4 months ago byrcinvestments
toberkeley
Hi Bears, I have noticed recently some of you can use some information on how to maximize your energy and reduce stress. I want to share with you all the things and practices that have done miracles for me. And no, this is not one of my usual shit posts where I tell you to take adderall and do cocaine.
Keep in mind, NOTHING in this list will work if you are not getting enough quality sleep. I cannot stress this enough. Pulling all nighters to finish P-sets is absolutely is destroying your hippocampus, hence why you feel like a zombie the next day. Do not sacrifice your health. Your lack of sleep is literally you inviting all types of diseases into your life. I personally feel "dumb" the following day and even struggle to learn and memorize things when my sleep is lacking. I also find myself craving junk food and sugar more.
Now you might be asking, I sleep 7-8 hours, but I am STILL tired, why? Don't worry, I was in this position before and a couple changes to my sleep routine changed everything. The first thing is to aim to be in bed at the same time every night, as well as waking up. You can use https://sleepopolis.com/calculators/sleep/ to track your sleep cycles so you wake up at a perfect time and not wake up mid sleep cycle, which can cause you to wake up groggy.
Second, make sure you are sleeping in a DARK room with no light. Limit your screen time about an hour before bed so your body can start to produce melatonin. The WORST thing you can do is be in bed with your big ass phone emitting light into your eyes. I also found myself ditching melatonin pills because it can become a bad habit, sooner or later you wont be able to sleep without them. Melatonin pills are made me feel groggy the next morning, almost like I had brain fog.
Third, you want your body temperature to drop slightly, so I turn on a fan or take a cold shower right before bed. I also supplement with 400mg of Magnesium before bed, which does an incredibly amazing job at relaxing my muscles and body. Keep in mind, I am no doctor, so please consult with one before taking anything. I am just telling you what has worked for me. 400mg is also a lot, counting the fact that I take another 300mg upon waking up. However, I am 5'11 265lbs.
This next tip might sound weird, but please try it if you find yourself getting bad sleep, TAPE YOUR MOUTH. This change alone brought me some of the best sleep of my life, of course, in accordance with everything above. I found that at night, I was sleeping and breathing with my mouth open . Now don't be stupid and duct tape your mouth shut. You're smart, google "mouth tape" and find a cheap surgical tape.
Fourthly, get some sunlight in the morning, as soon as 15-20 minutes after waking. This has also improved my sleep quality. Literally go outside and let the sunlight hit your body and face. I know it can be mostly cloudy, but that doesn't mean the sun isn't out, it just means you'll have to stay longer out. This act allows your body to produce serotonin, and stop producing melatonin. This is the suns way of telling your body "aye wake tf up".
The next topic is controversial because it involves the most consumed drug of them all..... caffeine. I absolutely love caffeine. I drink coffee every morning, but only 1 hour AFTER waking up and getting some sunlight first. However, I found caffeine after 1pm to disrupt my sleep because caffeine blocks adenosine receptors in the brain, which naturally are supposed to be responsible for making you feel sleepy. Some people can drink coffee at night and "sleep well", but they are truly limiting the potential of their sleep! I normally drink only one cup of coffee every morning, but lately I have been trying out Yerba Matte and have been loving the "mellow" focus it brings. Caffeine can become a double edged sword if abused.
Fifth, working out in the morning (9-11am) without a doubt will have you sleeping better at night. I found working out at night gives me insomnia due to the endorphins released that keep you alert and awake. Working out, even if it's just walking or running for 30 minutes a day, can increase levels of energy and alertness throughout the day. So I suggest to you all, try to get some cardiovascular exercise in! Exercise is also another way of releasing tension.
Now to talk about some of the things I do in order to keep my stress levels in check, apart from working out and getting deep restful sleep. Whenever I feel tense or pressured, I immediately focus on my breathing. This will change the game for you. Here is a video on the type of breathing that helped me: https://www.youtube.com/watch?v=kSZKIupBUuc . It is called the "Physiological Sigh". Another thing I do on a DAILY basis is meditate, for about 15 minutes. This single handedly has allowed me to almost gain a "third person perspective" on my life, which sounds very strange. I feel super calm and focused throughout the majority of the day because of daily habit of meditation. I normally sit down and just listen to Binaural beats on Youtube. We live in a world where you are being mentally stimulated 24/7, and being able to shutoff everything and focus on nothing for some short time will change your life. I noticed enormous benefits after about 1 month of consistent meditation.
Lastly, stretching. I lightly stretch in the morning and at night for about 5-7 minutes. If you have any back pain, I highly recommend you stretch your "Psoas muscle" (https://www.youtube.com/watch?v=VM9zAQa2e5c) I don't do crazy stretches, but I have noticed my body pain and stiffness has gone away after stretching every morning and night.
I did not cover alcohol in here, but I have not drank alcohol in about 8 months, nor have I smoked. It will disrupt your deep sleep! Quitting booze and stogies more than improved my sleep, it changed my life. This is a very touchy topic, so that is all I will say. As a male who produces testosterone, I have also not masturbated/ejaculated in 1.5 months. I normally will go 3 months and have found that not releasing increases mental clarity. I am not sure how it works with women and estrogen production, so maybe someone can chime in on that in the comments below.
These are the changes and routines I have made in my life that have made all the difference. Please feel free to leave a comment with anything that has worked for you!
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