Priority # 1 - SLEEP!

Good evening, everyone!

As I mentioned in a previous post, I think sleep is the most important thing for general health. I am well aware of individual differences and that, on an empirical basis, I can conclude that I belong to the group of people whose physiological programming is prone to problems if I ignore my need for sleep, but I also claim that there are very few who, under any meaningful amount of time, can get away with negligence when it comes to the "shutdown for maintenance" part of existence.

I have obviously, over the years, read countless research papers on the subject, but this is not the kind of blog where I cite research and indulge myself in complicated terminology, but it is about sharing my experiences as I followed these advice. This is to hopefully help someone, preferably several, to simplify life and feel better. That's all.

Some of the most important lessons I learned in the field, and which many experts agree on, are first and foremost that you go to bed and rise, at about the same time each day. This can fluctuate a little over the year as, for example, you tend to need to sleep more in the winter than in the summer. Then the blacking out of the bedroom is crucial. It should be TOTALLY pitch black, if possible. No flashing LED lights or alarm clocks with illuminated displays. All such nonsense must be covered or moved out of the bedroom.
 
Then it should be cool when you sleep. 18 ° Celsius, is recommended. Men and women are apparently a bit different here, too. The men like it cooler than the women. I have no AC in my bedroom so when it is hot outside, a lot of hot air accumulates upstairs, where our bedroom is located. I then have to actively think about heat evacuation quite early in the evenings in order for it to become tolerable. (sometimes I even take a cold shower or cold bath just before bedtime to come down extra in temperature) Cool duvet and a not too high pillow, is also recommended.

Then, we have all heard, the necessity to unwind from televisions, screens and other electronic equipment that emits blue light. The research is a little uncertain whether it is precisely the blue light or artificial light or artificial stimulus at all that is the culprit in the sleep drama, but to be on the safe side I end my screen activities a few hours before bedtime. As far as possible, I try to get the kids to hang out with some family games, sing and play music, or lie down and read a book. It goes quite well actually. We usually call it "Family Time".

These are probably the factors that, in my experience, play the biggest role for a good quality of sleep. Then there are such things as stress, diet, exercise etc. but this post would swell across all widths if I were to add all the side tracks that also have a impact but the fact that there is so much that influence your quality of sleep makes you realize how important sleep really is.

Lastly, I just want to mention some aids that I can't really say if they work or not. At least for me. One is Yogi Bedtime Rooibos Vanilla Tea(add).  Another is taking two tablespoons of Kung Markatta Ofiltrerad Äppelcidervinäger(add) and one cup of Glutamine(add) in half a glass of water a while before going to bed. To avoid "restless legs" and cramps during sleep, I can also recommend taking magnesiumtabletter(add). Supplementing with magnesium is good in general, too, as it is a mineral we are often deficient in.

P.S. I do not recommend drinking a lot of water just before going to bed. Having to go up and pee in the middle of the night is just disturbing true sleep and if you also light a lamp the body starts to register that it is morning and it becomes extra difficult to fall asleep. I try to take my last glass of water a few hours before bedtime, in connection with tea / vinegar drink or such intake.

It's Not About Being 
The Best
It's About 
Being Better 
Than
You Were Yesterday

   May the Fors be with you!

From Omega 3 to Deodorant

Good evening, folks!

Got a visit at 4:00 tonight. Hard to sleep when any little critter wants to spoon in this heat. Therefore, after lunch, I took a nap that I just woke up from. I love naps. Earlier I was at Clas Ohlson and bought   some sommaraktivitet(add). The old ones was all but trash.

Thought about dedicating this post to some stuff and where You can get it, as it is blasphemous to work out on a Sunday. Of course I take a few brisk walks and tonight I'll probably sneak in some stretching. I usually try to get in a good stretch a couple of times a week, usually in conjunction with the "mini WO" and Jane Fonda. I use pretty basic stretching methodology. From the bottom up. PNF Hold-Relax Stretch, is what I have come up with works best for me. I get bored of stretching easily but I've found that it becomes easier if I almost see it as meditation. Thinking about breathing and relaxing in body and soul. Besides, I try to meditate every day, 15-20 min.

Some things I usually have available for external and internal well-being are:

INTERNAL:

Möllers Tran(Omega 3)(add)

OptiZinc tabletter

Magnesiumtabletter 500 mg

Kalium 750 

Yogi Bedtime Tea(add)

Kung Markattas Ofiltrerade Äppelcidervinäger

Optimum Nutrition Creatine Powder

Star Nutrition Pea Protein Isolate

Gotu Kola

EXTERNAL:

Eco Cosmetics Deo(add)

Decubal Clinic Cream 475 g

Decubal Lips & Dry Spots

Decubal Dry Scalp Treatment 150 g

Decubal Face Vital Cream 50 ml

Decubal Shower & Bath Oil 200 ml

(Yes, I suffer from dry skin and Decubal I have been using for years. Used by other family members as well. Great stuff!)

Weleda Salt Toothpaste(add)(I have used it for over ten years and have not felt any need of fluoride) Sometimes I use Dentosal Original 100 ml(add), but only a few times a week.


Of course, this is not all I use, but a rough sketch that can give a little indication of the path I chose to go. Things come and go, moreover. I am willing to try most anything but am responsive to signs of any noticeable effect as I am a minimalist by nature and would rather subtract than add. Gotu Kolan, for example, is on trial. We'll see if it has any noticeable effect.

I think that may be enough for today. In the evening, it will probably grill the steak or entrecote from City Grossen(add).

P.S. I went with the steak and it was delicious. I obviously avoid using lighter fluid when grilling, instead I put newspaper rolled into "sausages" on the charcoal. Then I chop up enough thin wooden sticks to cover most of the grillen(add), lights it and enjoys an equally fragrant, tasty and environmentally friendly barbecue.

May the Fors be with you! ;-)

Sleepless in Stockholm

Guten Tag die Welt!

Woke up at 5:30 am, which does not happen so infrequently. However, I usually do not go to bed at 23:00, which I did the night before. Of the things to prioritize, sleep comes highest on my list. (The priolist in its entirety is a topic for a later post.) Thus, I suffer from lack of sleep today. Common symptoms are brain fog (with everything that comes with concentration difficulties, forgetfulness and blurred vision), irritability, fatigue (dhöö ..) and a bead band of other general state disorders that I am too tired to remember right now.

Took as usual a 30 min walk at 8am. If I don't remember wrong, I downed a protein shake with chocolate flavor and a scoop of collagen upon returning home.(Pure Whey Isolate 90 och Kollagen & Vitamin C-pulver) from Bulk Powder.(I don't get a penny to mention this but I like their products)

Then I was of to City Gross(add) to do some shopping.

The lunch consisted of the remains of yesterday's meatloaf. It was really super good! I have experimented a bit with meatloaf just because I am rather lazy when it comes to cooking and the loaf is well suited for it requires a minimum of preparation (a little depending on how advanced you make it), and you can add a little of whatever you fancy. I often do chopped olives, mozzarella, pesto, etc. Usually ok but this one with a cover of bacon and a core of feta cheese was really top class.

It was quite hot today so I showered with the water hose after refueling some vitamin D. Incredibly nice ... afterwards.

After another brisk walk (about 30 min) I did some "Jane Fonda" exercises, which I usually call it. This is to strengthen my unstable hips. I have sometimes had problems with instability in the hips when I do my deadlifts and squats, especially. Don't know why but I embed a little video on this for maximum humiliation.

The day ended with a grilled chicken roast club steak with a piece of blue cheese. Very good!

Maybe an episode "Handmaid's Tale" after this (think this season is a bit lame, so far)

Tomorrow is another day, as I understand it. It remains to be seen.

May the Fors be with you!