{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"How I Hacked My Sleep as a Programmer","description":"Six years ago I was suddenly struck with chronic insomnia where I couldn't sleep more than 3 hours a night. This lasted for nearly 3 years, and I struggled through sleep studies, behavioral changes, and all the typical tips you read online about overcoming insomnia. Working as a programmer in the tech industry can create a lot of anxiety because we work with our mind. And if your mind is stressed out, add on to that the pressure of personal relationships and finances - and you've got a recipe for horrible sleep problems. What ultimately treated my insomnia and helped me heal was a combination of psychological, behavioral, environmental, and physical changes I made. In this episode I share 25 practical steps you can try if you're personally struggling with getting a good night's sleep. I hope if you've lost hope that healing your insomnia is possible, my story and what I did gives you the courage to give it another try. Learn about the CBT-i app:  https:\/\/www.ptsd.va.gov\/appvid\/mobile\/cbticoach_app_public.asp  Join my Patreon:  https:\/\/thrivingtechnologist.com\/patreon Learn about one-on-one career coaching with me: https:\/\/thrivingtechnologist.com\/coaching TechRolepedia, a wiki about the top 25 roles in tech:  https:\/\/thrivingtechnologist.com\/techroles The Thriving Technologist career guide:  https:\/\/thrivingtechnologist.com\/guide You can also watch this episode on YouTube.  Chapter markers \/ timelinks: (0:00) Introduction (1:15) Negative Effects of Insomnia (2:19) Categories of Insomnia Solutions (2:29) 1. Psychological Sleep Solutions for Insomnia (2:35) 1.1 Wrap Up Your Workday (3:57) 1.2 Keep a Notepad By Your Bed (5:03) 1.3 Schedule Worry Time (7:04) 1.4 Do 1 Thing You're Putting Off (8:41) 1.5 Reduce Social Media Use (9:21) 2. Behavior Sleep Solutions for Insomnia (9:27) 2.1 Set a Realistic Sleep and Wake Time (11:54) 2.2 Don't Look at The Clock (12:58) 2.3 Only Use Your Bed for Sleep or Sex (14:10) 2.4 Stay off Devices for an Hour Before Bed (15:19) 2.5 Quit Drinking or Doing Drugs (16:35) 3. Environmental Sleep Solutions for Insomnia (16:40) 3.1 Keep Your Room Dark and Cold (18:28) 3.2 Use a Fan or White Noise Generator (19:37) 3.3 Use Tungsten Light Bulbs (21:32) 3.4 Use a CPAP Machine or Tape (23:05) 3.5 Side Sleeping with a Tall Pillow (24:20) 4. Physical Sleep Solutions for Insomnia (24:24) 4.1 Don't Eat or Drink After Dinner (25:33) 4.2 Cardio Exercise Every Morning (28:45) 4.3 Reduce or Eliminate Caffeine (31:07) 4.4 Drink Water Throughout the Day (32:29) 4.5 Get Enough Magnesium Visit me at thrivingtechnologist.com ","author_name":"Healthy Developer","author_url":"https:\/\/healthydeveloper.com","html":"