but I'm sure I have read and heard them repeatedly in books like The Paleo Solution, The Primal Blueprint, and various podcasts. Primal/paleo-type blogs and books and lifehacking/productivity people like Tim Ferriss seem to be more vocal about sleep than others, and their advice is pretty well in alignment, which I will try to summarize here (plus some personal experience/anecdotes) without citations (sorry).

• Limit the use of caffeine to mid-morning or earlier. People may say that caffeine doesn't affect them, but it's difficult to judge how it is affecting the depth and quality of your sleep when you aren't conscious. Even if you think you are fine with caffeine, it's a simple thing to experiment with.
  
• Get some sun during the day. This is good for vitamin D, which contributes to your ability to sleep, and your body clock.
  
• Alcohol is really bad for sleep quality. Ideally you shouldn't have any past happy hour-ish and limited quantities that late.
  
• When the sun goes down, keep your house dim so your body clock is more aware that it is time to start winding down. Artificial light tells your body it is still daytime. Our house is pretty dark, starting after dinner. Your TV may even have a setting that dims when the room is dimmer -- check the menu.
  
• No screens within an hour of trying to go to sleep. Leading up to this, if you are using a computer, use a program to reduce blue light, like flux: https://justgetflux.com/ (There are native options to do this with iOS and Windows 10.)
  
• Don't look at your work email right before you turn off your computer or stop using your phone. You will see a bunch of things to do that you aren't going to take immediate action on, anyway, and they will cause stress and make it hard to relax. Wait to look at them until it is within your power to do something about them. Oh, and I also try to avoid the news late in the day, which is almost universally bad, worrisome, and anger-inducing.
  
• I do take the aforementioned Sleep Remedy on work nights. This helps me fall asleep, but also makes it easier to fall back asleep if you wake up to go to the bathroom, in my experience. The creator, Dr. Kirk Parsley, has made the rounds on a lot of podcasts, such as Robb Wolf's, if you would like to hear more. OviedoIrish -- check the FAQs on their site. I have no side effects after about 4 years of near-daily use and I would be surprised if people do. The supplement is largely vitamins and minerals that many people are deficient in that are required for quality sleep, plus a few things to help fall asleep in the first place. It's not like Nyquil. I don't take it on the weekend out of vague paranoia that I don't want my body to adapt to having these be supplemented every day. I sleep better on the weekends, anyway.
  
• Buy sheets, mattress, and pillows that you really love, if you have the means. You want to be comfortable and looking forward to getting into bed as much as possible. A website I like to use for recommendations on things like that is Wirecutter: https://thewirecutter.com/ (Also great for gift ideas, in general!) We were gifted Boll & Branch sheets that we love.
  
• If you have to use your phone later in the day, dim the screen. I did this many years/iPhones ago and have been using the setting ever since: https://lifehacker.com/toggle-your-iphones-brightness-with-a-home-button-trip-1651329242 Your house will be pretty dim, so you should have no trouble reading it.
  
• If you read before or in bed, read physical books or an e-reader, not like an iPad or Kindle Fire. On a Kindle, use the dimmest setting you can still read comfortably with.
  
• The more responsibility I have, the less I can stand to read work-adjacent books before bed without making my head spin when I'm trying to sleep. I try to read fun, fiction, or fanstastical books or listen to very silly podcasts (or all of the above, like The Adventure Zone) that are unlikely to cause me to switch back to worrying about practical things.
  
• Your room should be very dark and cool. Our blinds are shut tightly and we have blackout curtains for our daughter. The number I always see cited for ideal temperature is 65-68 degrees, which would be prohibitively expensive/wasteful most of the year in Florida, but we did invest in a very light quilt we use most of the year instead of a heavy comforter. Do you sleep better in the winter, when your house is naturally cooler? I know we do.
  
• Anecdotally, my wife and I both sleep so much better when we have a good exercise habit. If you exercise in the morning, it can be hard to start the cycle, because sleeping poorly makes morning exercise the last thing you want to do, so try to bank exercise during the day on the weekend until you get rolling.

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The 2007 ND-UCLA game was a once in a lifetime experience, I hope

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we are overdue on a "favorite _____ of 2019" thread.

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"F--- everyone who isn't us."
#Team128

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Heart and mind.
Even a 20 minute walk in the woods or somewhere in nature is highly beneficial.
Doctors are beginning to prescribe it for depression, stress, anxiety, obesity, and more.

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How long have you been using that stuff, and have you had any side effects?

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I'd love to stay up late tonight reading how to get more sleep.

Seriously though, I think we should start up a TPG Pop Culture Resolution series. Keeping resolutions is hard since most people pick hard resolutions. You need small wins to start to change things. So I suggest we make a group activity of it.

Based off Greg's "I should watch 30 Rock" comment below, I say we all contribute a handful of excellent movies, shows, books, and music (and podcasts? other categories?) that others here may have missed (no need to be obscure with the selections either) Then everyone commits to picking at least one from each category, based on available free time, interest, etc..., and reports back in 1/3/6? months. We make our picks public so there is some accountability, but nothing super serious like "losing 50 pounds" or "no more bad ND Daddy".

If we can amass a pool of 25-30 things in each category then we should have a solid pool for folks to pick from. Remember, the goal ideally is to select something you want to do (i.e. watch the Wire finally) but for whatever reason haven't yet. The more inclined you are to do it, the more likely you are to be successful.

Who's in?

But I’m going to train for and complete an Ironman this year. Started doing triathlons in 2019 and love them and the training for them. Gonna take the next big challenge.

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http://clashmoremike.com/author/anthony

Yoga balances things out, both literally and figuratively.
But it won’t matter at all for weight loss, and not much for muscle tone unless you do it a whole lot.
So it depends on what you want.
More than anything it’s a stretching session.
Its benefits are many imo but subtle.
I find it particularly good for stress and simply getting myself recentered.

Look me up. Sounds like a good time LOL.

I do weights or resistance during the week, 2-3 times, and then yoga every Sunday and sometimes Saturday too. I have a teacher I swear by.

If I do light weights and 30-35 minutes of cardio 2-3 times a week and then add in yoga as you do, do you think the benefits would accrue? I took about 5 months off from exercising and have felt like crap. Need to get back to the elliptical and light weights. But have been thinking about adding yoga and once a week would be great if you think it would matter.

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The 2007 ND-UCLA game was a once in a lifetime experience, I hope

Pros:
Rejuvenating, energizing.
Helps a ton with flexibility which is important as you get older.
Helps with balance.
Helps with overall self awareness.
Gets you to understand the importance of breathing.
You feel much better afterwards even if you are not always comfortable during.
A good teacher can manage all levels and the fact that you are new to it isn’t a giant barrier like say in golf. Find a level 1 class for sure to start. Vinyasa is the most basic style though Ayengar while less common is a great way at to learn yoga imo.

Cons:
It’s not aerobic enough to help with weight loss.
It’s highly dependent on the teacher and there’s a million of them out there. Finding the right fit can take a bit of trial and error. Seek recommendations.
Some teachers can be simply too woo woo and I personally don’t go for the super Indian classes with the Ohm, the intense Indian music and referring to every pose in its Indian name.
It’s completely non competitive and you have to block out that you simply are trying not to fall over while everyone around you, invariably young attractive women, are highly skilled at it and making you look foolish if you think of it in those terms. No!
It’s not the slightest bit intuitive. You have to listen to the instructions and move accordingly and sometimes more quickly than your ears to brain to body are quite ready to manage.
It’s a process. You have to stick with it.

I do weights or resistance during the week, 2-3 times, and then yoga every Sunday and sometimes Saturday too. I have a teacher I swear by.
It’s overall been really good for me. My wife bought me some classes thinking it might help with stress. I didn’t want to do it and was ready to quit after 2 classes but it’s my favorite thing now.

most of which is good, and most of which is easy to follow if you are committed to prioritizing sleep.

One thing that has helped me (which I only take on work nights) is this: http://www.docparsley.com/

We all need to face the fact that we're not getting any younger.

Pros/cons?

I've never seen a number on the scale that I haven't seen before.

I've seen plenty that I didn't particularly care to see again, though...

I stepped on the scale this morning and saw a number I've never seen before.

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At night, the ice weasels come.

exercise 3 days a week and drink less.

Yes I'm stealing it from Frozen II but there's some truth to it.
Fifty is coming in September and while I'm not a bad person, I definitely can be a better person.

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"F--- everyone who isn't us."
#Team128

You know those great Rose Bowl/Pasadena sunset shots that ESPN was airing last night? We were up the hills a bit seeing them from the other side. It's a half-mile walk from our front door to the gate to the canyon, and today I'm wondering why it took having friends in town from Louisville for us to make only our second trip up the hills since August.

That sunset though. Wow.

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The 2007 ND-UCLA game was a once in a lifetime experience, I hope

I don't normally do resolutions but this year I am. I've been getting 5-6 hrs sleep per night for probably the past 10-15 years, and I think it's starting to affect my health.

ND-related, non-ND-related, anything at all - let me hear 'em. I need ideas.

For my part I'm starting an iTalki program (online tutoring) to brush up on languages. Weekly to start. I'll let you know how it goes.