Monday, March 03, 2014
Last week I was down due to a small flu.
Strangely, HICCUPS were my biggest problem, from morning, to the evening.
From the outside, it sounds funny, and makes people laugh, but I can assure you, a day long hiccup is really bad. It was very tiring, at some point I was totally exhausted.
I tried many ways to stop it, I looked up many tips and advices with Google, but none of them did really work.
Many sites write that elevated CO2 in the blood can help.
One way to achieve this is to hold one's breath for as long as possible.
When I held it back several times, then sometimes it finally stopped.
I found the source for my hiccups is cold air, so I avoided all cold air contact possible, and ate warm things to warm up my lungs.
I'm interested in all type of tips, but mainly in things that you have tried and work for you. Also, if you have a link to some scientific evidence, that could be useful.
Do you often hiccups?
What's the cause of hiccups for you?
How do you stop it?
Thanks a lot!
From a recent walk near the Raba:
Wednesday, February 19, 2014
Although I'm in maintenance mode, I would like to drop a few pounds now, helps for running. When I overeat a little bit, my belly shows it immediately, within a few days, and if I eat less, it drops.
Two weeks ago I did really well, and have eaten the usual 500 kcal less per day, and I lost 2 kg immediately.
However, this last week, I don't know why, I was always hungry, and although I have eaten enough, drank enough, did sports, slept well, I was still hungry. Of course, a 1kg came back.
I just don't understand, what's the difference.
We had full moon these days.
Is it really the Moon?!
This is a picture from a morning walk this weekend.
My wife keeps telling me that with the full moon, we are more hungry.
Being a rational engineer, I don't see any cause effect in this, but somehow, they tend to happen really at the same time...
Thursday, February 13, 2014
Thanks for all the suggestions about waking up, falling asleep again at night. They are really helpful!
This week we still focus on sleep int he 5% challenge, so I thought to share another quesitons thatís on my mind lately.
Yesterday night, I was successful. I had to catch a train at 5.40am this morning, for this I targeted to get up at 4.40am.
We targeted to go to bed at 21:00, finally we were at sleep at 21:30. So I slept about 7:15h. Usually, we go to bed at 22:00 or 23:00, depending when we need to get up the next day. Most sources I have seen suggest to go to bed at the same time, to make the body learn "bedtime", but other sources suggest to keep it flexible, so we can fall asleep intentionally, not just because of the body clock.
Some days, I manage to go to bed early when I need to get up early, others days, somehow I donít manage.
Whatís the difference?
I didn't investigate it yet, but I see that resisting temptations like checking e-mail, facebook, or doing just another small thing from my to do list helps. These things usually don't take much time, but I noticed in the evening, somehow time can flow away with things without noticing it.
The snow makes the forest beautiful here in Austria. The snow does help going to bed early, everything is quiet, and slow outside.
I was wondering:
Can you go to bed early, when you need to get up early the next day?
If yes, what strategies work for you?
All tips, suggestions are welcome!
Wednesday, February 12, 2014
Hi All Sparkfriends,
This night I woke up at around 4am, and was up until 5am I think. I'm not sure why I woke up, there are a couple of things on my mind, but they are not so stressy that I would expect to wake up.
Maybe the workers out there, cleaning up the streets. It was snowing tonight, and in Austria when it snows at night, the brigades clean up the streets, so by 5-6 am, everything is clean and ready to be driven.
I also had an interesting dream, with a sudden twist, maybe I got surprised, and that woke me up...
I tried just to stay still in my bed, and don't read e-mails or engadget.com on my phone, nor watch the clock on our Philips wake-up light. I was bit warm, but not hot by any means.
Here in Austria, it's still winter with snow:
I'm not sure what is the best strategy to do when I wake up in the middle of the night.
Shall I get up and do something in another room?
Shall I take a cold shower (to lower my body temperature)?
Shall I air the room?
Shall I read something boring on my kindle paperwhite in the bed?
I have read many type of tips and advice on the net, but I'd be interested, what do you do when you wake up at night?
What do you suggest?
All tips are welcome!
Monday, February 10, 2014
We are following sleep hours in the 5% challenge this week, so I thought to focus on this topic in my blog.
Do you have some tips how to track sleep easily?
What I do now:
1. I have a wirstwatch with stopwatch function next to my bed. When I go to sleep, I start it, and when I wake up, I stop.
I do some short naps during the day, I measure it on the stopwatch, with this latter I'm not so consistent, and I don't track it lately.
2. Every morning, I get an e-mail which asks me how many hours I have slept that night. I type in the hours, and send.
Then from time to time, I go to askmeevery.com, and check my answers.
Here you are the last couple of days:
Askmeevery.com is free to use. I've met the developers/founders at a Quantified Self conference in Amsterdam last year, and was impressed.
The benefits I have discovered:
- I'm much more aware when I sleep less then 7 hours in a row.
I see clearly a relationship between being hungry, and sleeping enough. Sometimes, when I very hungry several times a day, but I know I have eaten enough, I check mentally, how much I have slept the night before. At least 50% of the cases I discover that I've slept less then 7hours.
- Lack of exercise
or exercise close to going to bed affects my sleep quality. I sleep best on those weeks when I exercises regularly (but not 2h before going to bed). It might be that's not even the movement that helps, but the fact that my stress level is lower, as the endorphines process my worries away.
does matter for me. We have a central heating system in the house, which goes off at around midnight, and turns back on sometime in the morning. I used to wake up very early in the morning, 1-2h before I needed. Somewhere I've read that the optimal temperature for sleeping is between 17-20 įC (62-68 įF). Now, I pay attention to the temperature. I even bought a thermostat that could switch on and off at given times, but it broke. So now I just turn down the heating manually when going to bed.
I have a small booklet next to my bed, and before going to bed, I record things to do for the next day. When going to sleep, I often remember important thinsg, or I have good thought about problems/issues from the day. I think this is due to the Alpha-waves. So, when falling asleep, I often get creative, and instead of getting bored and falling asleep, my mind starts to spin about the problem, and I try to repeat the thought so I don't forget it... so now, I just jot down the ideas, and todo items. Sometimes, I do it in the Notes app of my phone.
- CO2 levels
I bought recently a Withings Body Scale, it also measures the CO2 levels (also tracks temperatures). I don't know how accurate it is, but at least it shows a number.
Unfortunately, the CO2 level is too high in our after a couple of hours going to bed. I decided to occasionally open the doors, and when I wake up to go to the toilet at night, I open the windows for a couple of minutes.
This chart show the temperature (above), and CO2 levels (below) during the day, until midnight:
This one shows from midnight, to the morning:
In brief, blue levels are good, orange are higher than optimal (something above 1 000ppm is less then optimal, intoxication is above 30 000 ppm). It's not dangerous at all, but it's not the optimal zone.
I like to track my dreams. There are periods when I'm better with this, now I'm less consistent. However, the more I track my dreams, the better I remember them. I'm not sure it has an effect on my sleep, but it's fun, and raises my awareness for a good sleep.
So, how do you track sleep?
What works, what doesn't?
What did you learn?
I'd be very happy to hear all tips, feedback, suggestions.
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