My Low Tech Sleep Habits

Today I'm getting into a few of my habits surrounding sleep and technology. We often talk about how our screen time impacts our days, but not so much consideration is given to the effect on our sleep. Let me know what you think of this video in the comments!

LINKS:

Benjamin Franklin Diet book

My dumbphone - Cat S22 Flip

The mic I use:

The camera I use:

Lens:

Disclaimer
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Chapters
00:00 Intro
00:57 No screens at bedtime
03:25 Bonus Tip: Caffeine
04:33 Support for Spencer's Adventures
05:48 Reading before bed
10:32 Waking up with the sun
14:15 Wrapping up

[Luncheon]

This is the subject that we need more videos on! Everyone I know who has smartphone overuse issues also has disrupted sleep schedules.

[sethvirtually]

Leaving my phone in a completely different room to charge and reading before bed have been GAME CHANGERS for me. Ramping down that screen time is so crucial.

[heretherverywhere]

I just opened my blinds and brought out my copy of Walden! Thanks for the tips 😊

[darochl]

You don’t need caffeine to boost your energy! It’s worth looking into this more. I quit caffeine about a month ago and now have more energy than ever. The first week and a half were tough, but now I sleep better and have steady energy throughout the day. I highly recommend Allen Carr’s book "The Easy Way to Quit Caffeine".

[flwr.youtube]

Ever since finding your channel, I have gotten a library card, listened to Early Retirement Extreme, saved up some money in the bank (and some cash 😅), and started to appreciate my social life a lot more. This really is the kind of video we need more of on here. Keep it up!

[christianbeuschel]

Here are some high tech methods to encourage better sleep:

- Automatic lights: Lights automatically change color and intensity (enabled through Home Assistant). Bright and daylight colored light keeps you awake through the day and a warm dim light prepares you for sleep in the evening.
- Automatic Do Not Disturb Mode: From bed time to wake up time there are no notifications.
- Automatic Night Mode for screens - In the evening all screens get warmer in color and darker in intensity to prepare you for sleep.
- An audio book, music or ambient sounds with a sleep timer to relax and fall asleep to.
- Reading a book on an E-Ink display (or paper) before bed time, instead of current short form content on a screen.

Tech free bonus tip: Black Tee with Honey is better suited to drink a lot of than Coffee with Sugar. Coffee can still be the special pick me up once or twice a day, when you really need it most and have the time to enjoy it.

[Steve-ph]

Hi Spencer. Some great tips here. I do a word search now an hour before bed and this seems to work. Also listening to a podcast i very rarely hear the end of it. I'm thinking of stopping drinking coffee altogether. I have 3-4 cups a day which isn't a lot but i stopped it before and after a few weeks felt so much better. Take care 🙏

[kawaiiwitchbaby]

Its hard to wake up to natural light in the morning if your bedroom is on the west side of your home! When I had a bedroom facing east when I was a kid it definitely woke me up in the mornings/weekends!

[jacobs-well-again]

The writers of the early USA are just pleasurable to read. Even if many were people of the Enlightenment, nearly all of them had that Quaker and Puritan precision and plainess I love so much.

[vishal]

Again a big thank you.. I got word search and started avoiding Screentime.. I'll definitely try new ideas you, from today

[gabberna]

Sometimes I like to also "put my phone to sleep" somewhere else. It's good for your phone to be turned off too once in a while.

[jonathanmeyer]

I have been disconnecting with things quite a bit, but I am definitely bad at using my phone in the evening. If I read laying in my bed, it doesn't take long before I'm struggling to stay awake and finish a chapter.

[patinsley]

I literally watched this to lull me off to sleep... fuck

[netsch]

You should try mate instead of coffee if you want the boost of coffee without the downsides of 100 cups of coffee. Mate gives you a lot of energy throughout the day and doesn't give you the energy roller coaster feeling that coffee gives you. Give it a try, you might be surprised by this drink.

[scmcarthur]

I enjoy coffee but for the years in the afternoon or late afternoon if I need energy I drink Matcha as you get the caffeine without the crash like you get from coffee.

[zuffin]

It is a bit upsetting the context that made me think about what it would be like to add pagers to my life style this week, but it is a good question nonetheless. Though i might crack mine open to look for anything suspicious first haha