Physical Activity & Sleep Matter
Tags: watercooler
Published: 2023-10-28 15:30:55

## Physical Activity & Sleep Matter

The statement is obvious; who would disagree with that? But are you actually doing these things?

I will not cover why it's important to be physically active or have enough sleep. Rather, I want to share my own experience and some notes that I made over the last couple of months.

## Little Preface

From 2018 to 2020, I spent a lot of time sitting. I was between 16 and 18 years old at the time. I could sit in front of my PC and watch shows/anime for days without leaving my room or even my apartment.

I wasn't sleeping very well back then. I always wanted to sleep and often felt like I didn't want to do anything. I experienced brain fog, had a hard time studying, and lacked focus. Not only that, but I could become very emotional over trivial matters.

_It was awful._

## My Tricks

Tricks that I personally use.

**Set Timers**

It's not exactly the Pomodoro technique, but it's similar. I set a 30-minute work period. If I have a clear goal or task, it becomes a Pomodoro, and I try to complete the task on time. But if there's no clear vision of what needs to be done, that's okay; I just work as usual and don't rush. After 30 minutes, I take a 5-minute break. During this break, I'm not allowed to sit at the PC. I do some jumping jacks, stretch my neck, shoulders, back, or just pace back and forth. Any movement is good. The goal of the break is to warm up the body.

**Fit Ball**

I would be glad if I had a standing desk to work on, but I can't afford one right now. So, I found a workaround, or it's better to say I borrowed that idea from [ThePrimeagen](https://www.youtube.com/@ThePrimeagen). If you watch him, you probably know that hesit on a fitness ball. So I bought one. It's much cheaper than a standing desk, but it serves a similar purpose. The fitness ball makes sitting uncomfortable. I can't sit for a long time using this thing; it forces me to stand up and stretch my lower back.

## General Tips

Everyone knows no one does

**Improve Your Sleep**

Sleep is both simple and yet complicated at the same time. Recently, I figured out that the calorie deficit I unintentionally had for the last 3 months was the cause of my poor sleep. Maybe it seems obvious to you, but not to me. I was amazed when I realized that. So, it's better to identify what is causing your poor sleep.

Basic checklist:

- Wake up and go to bed at the same time and establish a routine.
- Make your sleeping environment as dark and quiet as possible.
- Limit exposure to bright light before going to bed.
- Separate concerns; if possible, use your bedroom only for sleep to create a mental association between the bedroom and sleep.

**Exercise**

You don't need to do heavy weight lifting in the gym if you don't want to. Exercise can be as simple as taking a long walk outside. I personally prefer working out at home with little to no equipment, three times a week. I also incorporate walking, yoga, and a little stretching routine into my daily routine. Just choose whatever you enjoy and do it consistently, for fun. Almost anything will be beneficial if you spend a lot of time sitting.

**Nutrition**

This is a tricky one. I haven't mastered it yet. I really don't like to cook for myself, so I can't choose a good diet that is both healthy and maintains my calorie balance. As I mentioned before, I was using a very simple diet that was healthy, but my calorie intake was so low that I couldn't sleep well and perform at my best. Nonetheless, I genuinely enjoy my diet anyway.