I have a similar arc and would like to emphasize a few things that I find important. Please take these suggestions with a hefty grain of salt because my journey is ongoing, I've slipped many a times, and each person is unique in their own right so what is categorically important for me may not be the same for you.
That link is a great book changed my whole outlook on the importance of proper rest.
Just to tie this back to fasting somewhat, seeing as it is a fasting sub lol, I, like many others and yourself as well I'm sure, have found fasting to be an incredible way of providing emotional and mental clarity.
Overall, I think what you're doing is awesome! I'm 26, so not too far from you age wise, but I feel like (and i don't mean to come off as elitist or anything) mindsets like this are definitely in the minority in today's society or at least in our age cohort.
Oh and lastly be careful with your reintroduction of food on the longer fasts. This is anecdotal, but I've found that when indulging in my 5 day fast refeeds, I generally will crash, and subsequently find myself prone to start entertaining the idea of going out and buying a tin or firing up my computer and searching some illicit site.
Be vigilant with yourself but don't beat yourself too much if you slip. I've found it's a fine line to walk. Anyways, apologies for the rant. Best of luck in adhering to the plan you've set forth and hopefully it will reap great things for you in the same way that I hope mine does for me as well.
Sleep. Fix your fucking sleep. It is your foundation for improving everything else.
Audit your routines and schedules. Are you using your phone/TV right up until the moment you close your eyes? Are you going to sleep at a consistent time? What does your caffeine intake look like, especially in the latter half of your day?
If you don’t fix this, your lifts are the least of your worries. Your sleep, or lack thereof, will largely dictate most areas of your life, from your health, to your relationships, your motivation, as well as your mental, physical, and sexual performance, and through secondary effects, your academic/career/financial life as well.
Fix. Your. Fucking. Sleep.
Start here (20 minutes). Then here (2 hours).
Then read this.
Your caloric intake is meaningless without context. What’s your height, and weight? Better yet, calculate your TDEE. That’ll tell you if you’re eating enough.
As far as sleep goes, you need to improve that.
Start here (20 minutes)
...then here (2 hours)
...then read this.
Haha got up at 6:20 but that only left me 10 minutes before work so I just wrote out a quick poem.
After reading this book: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
I know sleep is the main thing to get. I made the mistake of going to bed too late.
I would recommend the book Why We Sleep. It really changed my thoughts on sleep. I now consider sleep the most important thing you can do for your health followed by eating well and exercising. I was getting up at 5 am to run but life made it hard to be asleep by 9 pm so I ended up finding ways to fit my runs in elsewhere. 7 to 9 hours of sleep a night is incredibly important.
There is no substitute for 8 hours of sleep per night. If you need evidence, here's evidence: Why We Sleep
Yo do not need a sleep substitute, you need a non-negotiable daily 8 hour sleep opportunity and your husband needs to get on baord with that. I would have a sit down with him where you explain this is a health issue and brainstorm ways to make this workable. Maybe having a teenager come as a mother's helper in the mornings would help. Maybe he needs more opportunities for time for himself. Maybe you need to work on finding a day job eventually. Anyway, focus on those opportunities, not ways to cheat yourself out of even more sleep.
ETA: Just wondering if the 3yo and 1yo are sleeping well. Maybe your husband is grouching because he is sleep deprived too? Getting him some daytime help so he can take a nap may really help even if you have to stretch the budget for several months.
This book does a really good job of explaining the impact of less than 7 hours of sleep a night (TLDR it will kill you early)
Here's a metastudy with many (many) footnotes on sleep duration and mortality.
Just for longevity, this makes sleep at least as important as exercise for mortality.
(Source: I work in the sleep industry)
Paralysis prevents sleepwalking. It is fairly uncommon for sleepwalkers to actually hurt themselves in a modern home, but the evolutionary roots of dreaming stretch back to the earliest land animals. If you're an outdoor critter, stumbling around at night will make you an easy meal for a predator.
Why We Sleep is a great book on the medical- evolutionary aspects of sleep, it appears to be essential for memory consolidation in complex animals, but even single celled organisms go through a cycle of stasis where they do biochemical repair.
As a Jungian, I consider sleep to be an immersion in the Unconscious, and a time to merge with the transpersonal force of creation. From the outside it looks like memory consolidation, from the inside it looks like travel through an alternate dimension- and both are true in some sense.
Tehniku sa papirićima imaš detaljnije objašnjenu ovde. App za komp i za mobilni ovde (mada ja više preporučujem fizičke kartice). Način obnavljanja za najefikasnije pamćenje imaš ovde. Koristi ih za najbitnije podatke i definicije.
Gingko je marketinška prevara. Nemaš nikakvo realno dejstvo od njega osim placeba. Najbitnije, njegov efekat bi trebalo da bude poboljšanje pamćenja (u šta čisto sumnjam) ali ne čini ništa da poboljša motivaciju i pospanost. Nastavi da ga uzimaš, nemam ništa protiv, i ja ga popijem ponekad ali ne očekuj efekat koji će presudno uticati na tvoje učenje.
Ako uzmeš modafinil, preporučujem ne više od dva puta nedeljom, jednu tabletu ujutro (efekat je oko 14 sati, tako da ti može ometati spavanje ako ne uzmeš ujutro). Uglavnom danima kada te mrzi da bilo šta uradiš i spava ti se. Ostalim danima kada si relativno motivisan ti ne treba. Način sigurnog i efikasnog uzimanja imaš ovde. Naručiti ga možeš preko -email@example.com. Cena je 170 dinara po tableti. Prodaje se u pakovanju od po 10. Najbolje ti je da uzmeš Modalert brend za početak. Ovo je sajt ljudi koji nabavljanju. Domaći korisnici i njigova iskustva ovde.
Osam sati spavanja - OBAVEZNO! Veći deo pamćenja se odvija u toku spavanja. Gradivo koje jednom pročitaš se u procesu spavanja se obnavlja preko 20x. Jači efekat ti ima dobro spavanje nego bilo koja nootropic droga za pamćenje. Imaš ovu super knjigu o tome. Napravi redovan raspored kada ležeš i kada se budiš. Znatno diže energiju i koncentraciju.
Ako si pri kraju, realna procena koji takođe moraš napraviti je da li ti telefon/ komp/ društvene mreže kvare koncentraciju i odvlače ti pažnju. Meni je to bio problem, ali ne mora da znači da je i tebi, tako da ignoriši ovaj deo ako nije. Najbolje je da tih par meseci učiš u čitaonici, ili ako baš hoćeš kući imaš aplikacije za privremeno blokiranje kompjutera, slične imaš i na telefonu. Tako nećeš imati ništa drugo da radiš osim da učiš.
Pomodoro tehnika je takođe odlična ako ti je teško da počneš sa učenjem. To je u suštini učenje 25 minuta pa 5 minuta pauze. Možeš i da povećaš ako imaš bolju koncentraciju, meni je ova tehnika najefikasnija u 55/15 odnosu, ali sve je to stvar slobodne procene i toga koliko te drži mesto. App za mobilni.
Nadam se da će ti nešto od toga biti od pomoći.
Yes, this is trouble. I recommend this book for you to decide for yourself: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
Off topic but you should considering swapping some of that exercise for more sleep. Source: https://www.amazon.com/Why-We-Sleep-Unlocking-Dreams/dp/1501144316
NTA, Tell her to set her own alarm. You should read Why we sleep
Another thing to keep in ming when deciding optimal wake time is that not everyone has the same circadian rhythm. As outlined in Why We Sleep 30% of people are natural early risers, 30% are natural nght owls with the remaining 40% being inbetween but tending towards later rather than earlier rising.
If your internal sleep clock is telling you to still be asleep at 5am and you are forcing yourself awake to work, then you are setting yourself up to feel underslept all day everyday.
Find your natual sleep rhythm and work with it to stay awake and focused when you need to.
I recommend reading Why We Sleep. It's a really eye-opening read about why we should prioritize sleep, what's normal and what's not, and sleep hygiene.
According to my experience, a good night of sleep is the best cure for procrastination, sadly, our current society don't optimize for sleeping well.
I’m all for the hedonistic rationalization for alcohol. We all need a release. But it is disingenuous to say alcohol has any positive effects beyond that. It is no different than sugar in that regard. My Saturday night cheat meal is filled with both, and I always look forward to it. But I don’t try and pretend that it’s in any way good for me (beyond psychological).
To that end, I completly agree with you that there are plenty of people who enjoy a few drinks without any real damage. I'm saying classify alchohol for what it it. The tobacco and sugar (4,5) lobbies love to pretend that they are something which they are not to sway public opinion. That is dangerous to society.
I've ALWAYS considered myself a night owl. I'm still not sure I'm not. But I've spent the past year rising earlier than I'm used to, and the past 7 months rising even earlier than that due to an enforced carpool with my wife. For the first time in my working life, I HAVE to be awake at a certain time (incidentally, far earlier than I'm used to). Instead of snoozing for an hour, I bolt from bed far earlier than I want to. I go to sleep marginally earlier. But my routine is regular I'm happier. I feel better. I feel healthier. I started reading the book and am acutely interested in tuning my sleep times to make this work even better.
Maybe I've never been a night owl. Maybe I've just had horrible sleep habits. Or maybe I AM a night owl, and I'd be even better off than I can possibly imagine, if I take all of these habits and processes and move them later in the day.
But I just feel like you can't possibly know if you're a morning bird or a night owl until you're already, consistently, religiously, getting enough sleep every night, on a consistent sleep/wake schedule.