How I Hacked My Sleep as a Programmer

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. Join my Patreon:  https://www.patreon.com/HealthySoftwareDeveloper  Learn about the CBT-i app:  https://www.ptsd.va.gov/appvid/mobile/cbticoach_app_public.asp  Download my free career guide:  https://healthysoftwaredeveloper.com/guide/ Get access to TechRolepedia, a data hub about the top 25 roles in tech:  https://healthysoftwaredeveloper.com/techroles/ Learn about career coaching:   https://healthysoftwaredeveloper.com/coaching/ You can also watch this episode on YouTube.  Chapter markers / timelinks: (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 healthysoftwaredeveloper.com Find me on X as @jaymeedwards Find me on LinkedIn as jaymeedwards

Om Podcasten

If working on software teams feels complicated, frustrating, and filled with politics - that's just because your eyes are open. Unfortunately, you do need to make a living! So how do you keep up with the demands of your tech job and still have a life outside of work? Hi I'm Jayme Edwards, and I've had a 26 year career in the software industry filled with thrilling victories - and maddening drama. With so many problems in our industry, the more money I made the more ridiculous people's expectations were. I’m sharing the biggest mistakes I made in my career, and the insights I learned along the way. This podcast is the audio version of the Healthy Software Developer YouTube channel, where you can find new episodes every Monday. Podcast versions appear on Wednesday of the same week. Subscribe and join us! Let’s help each other grow a community of healthy software developers.