ManchamKodi Posted October 23 Report Share Posted October 23 1 hour ago, lollilolli2020 said: 2hrs evaru workout cheyamannadu; its not about the quantity. oka 30-45 mins resistance training+ 15min stretching+ 15 min cardio is enough; muscle ekaadanundi vastundhi 2 hours kaspadite vastadhi. porilu ela padutaru 6 inch, six pack, big muscle unte ne porillu dekutunaru Quote Link to comment Share on other sites More sharing options...
Pandubabu Posted October 23 Report Share Posted October 23 3 hours ago, FrustratedVuncle said: em book annai adi... how to sleep early Quote Link to comment Share on other sites More sharing options...
ManchamKodi Posted October 23 Report Share Posted October 23 3 minutes ago, Pandubabu said: how to sleep early beat anna Quote Link to comment Share on other sites More sharing options...
praying Posted October 23 Report Share Posted October 23 37 minutes ago, lollilolli2020 said: fine bill em kaadu kaani; Medical advice istunnav kada anna; you are suggesting someone to pop without mentioning the side effects of it. Neeku supplement ki medicine ki teda telvaka pothe nenem cheyali uncle… In the United States, melatonin is considered a dietary supplement. This means that it's regulated less strictly by the Food and Drug Administration (FDA) than a prescription or over-the-counter drug would be. Quote Link to comment Share on other sites More sharing options...
ManchamKodi Posted October 23 Report Share Posted October 23 13 minutes ago, Konebhar6 said: If you are tired or sleepy during the day, you are not getting enough sleep for your body to rest. I sleep anywhere between 10 and 12. My wake-up time depends on the next morning's meetings, but it is on average 8 AM. If I do not get proper sleep in a day, I usually catch up the next day or over the weekend. 30 mins high-intensity cardio 4 times a week. 2 days walk for 1 hour. @BabuDEVUDU anna nee job bagundhi 8 am ki wakeup 9 ki walk 10:30 am office 11:00ki coffee 12:00 PM ki lunch 1:30 ki doddiki 2:30 office vallatho coffee and sollu 4:00 pm ki going home Nuvvu epudu work chestavu. US citizen aite inthaa discrimination unadhu anna 2 Quote Link to comment Share on other sites More sharing options...
LadiesTailor Posted October 23 Report Share Posted October 23 3 hours ago, BabuDEVUDU said: I used to have a very unhealthy lifestyle until couple of years ago. Chala habits maximum change cheskunna (like stopped eating outside completely, hitting 12-15k steps daily, trying to eat clean etc) but sleeping early and trying to wake up early mathram avatledu. Sleeping habits somewhat improved compared to that of 2 years ago, but still I go to bed around 12:30 am or so, sometimes even at 1:30 am or after. But morning aithe 7 ki levali as work untadi kabatti. Makes me wonder what are your sleeping habits like at what time you usually sleep, what is your avg sleep duration, do you follow any bedtime routine before going to bed etc. I'm in my early 30s if that matter. My avg time to bed is around 12:30 am Avg Sleep hours is around ~ 6 or 6.5 Please share your numbers if you are comfortable doing so, just to see the trend. Note : I know what I should be doing as well. It's one thing to know what to do, a whole another level to actually implement it. I was just curious to know what kinda sleep habits everyone has in general. I tried few things, some worked for me, some didn't. Things that worked for me are, right after waking up, going and walking in the sun light for about 30 minutes or so, drinking warm milk before bed, not using phones or laptops (some how they are worse than Tvs in my experience) and trying to just listen to some audio podcast without having to look at the screen before going to bed. Never tried Melatonin Tabs and don't wanna either. Perhaps you have the patience to type, may be also share the ones that worked for you. My idea of ideal sleeping habits is sleeping around 9pm or so and waking up at 5am. Even if I try to skip a night so that I can go to bed next night early, some way I will eventually go back to my regular timings. Mine is 10 to 5:30 or 6… try avoiding evening tea or coffee… that helps 2 Quote Link to comment Share on other sites More sharing options...
bulleye Posted October 24 Report Share Posted October 24 gp Quote Link to comment Share on other sites More sharing options...
hushh fatak Posted October 24 Report Share Posted October 24 5 hours ago, BabuDEVUDU said: I used to have a very unhealthy lifestyle until couple of years ago. Chala habits maximum change cheskunna (like stopped eating outside completely, hitting 12-15k steps daily, trying to eat clean etc) but sleeping early and trying to wake up early mathram avatledu. Sleeping habits somewhat improved compared to that of 2 years ago, but still I go to bed around 12:30 am or so, sometimes even at 1:30 am or after. But morning aithe 7 ki levali as work untadi kabatti. Makes me wonder what are your sleeping habits like at what time you usually sleep, what is your avg sleep duration, do you follow any bedtime routine before going to bed etc. I'm in my early 30s if that matter. My avg time to bed is around 12:30 am Avg Sleep hours is around ~ 6 or 6.5 Please share your numbers if you are comfortable doing so, just to see the trend. Note : I know what I should be doing as well. It's one thing to know what to do, a whole another level to actually implement it. I was just curious to know what kinda sleep habits everyone has in general. I tried few things, some worked for me, some didn't. Things that worked for me are, right after waking up, going and walking in the sun light for about 30 minutes or so, drinking warm milk before bed, not using phones or laptops (some how they are worse than Tvs in my experience) and trying to just listen to some audio podcast without having to look at the screen before going to bed. Never tried Melatonin Tabs and don't wanna either. Perhaps you have the patience to type, may be also share the ones that worked for you. My idea of ideal sleeping habits is sleeping around 9pm or so and waking up at 5am. Even if I try to skip a night so that I can go to bed next night early, some way I will eventually go back to my regular timings. I will give my 2cents. It worked for me. I was like you wrt sleep times and waking up times. So naturally energy taggindhi with age. Eyes strain ayyevi twaraga like by 1 PM. Our body ki circadian rythm ani okati untundhi... (google chei if u dont know ) and it is flexible and re-programmable.... thats why we could come out of jetlag and when we travel to usa and india back and forth. Daily ye time ki padukunte aa time ke nidra vastundhi ... ala alavatu ayyipoyiddi So do this for a month. 1. Intentionally put an appointment or something( for u or wife or kids) at 7:30 or 8 AM . So you would get up no matter what and will sleep by 10:00 or 10:30. 2. Eat by 7:30 ( MUST ) and go to bed by 945 (MUST). Emi jarigina for a month I did the above and now I wake up at 7:30 WITHOUT any ALARM Hope it helps you break that habit. Quote Link to comment Share on other sites More sharing options...
Mr Mirchi Posted October 24 Report Share Posted October 24 4 hours ago, BabuDEVUDU said: Acid reflux valla after each meal I try to walk for 15-30 mins. So Ala overall day lo 12k around. Inka shopping ki Ala vellinappudu or weekend Ala, 15k or more avthay. vaamu konchem notlo vesukoni thirugu..all set avudhi kodhi rojulaki.......every day months vaadaku..appudappudu 1 Quote Link to comment Share on other sites More sharing options...
Mr Mirchi Posted October 24 Report Share Posted October 24 Vitamin D check cheyinchukondi late ga nidra poye veerulu...set that right...then u should be able to sleep by 11 at least okappudu 1-2AM dhaka nidra pattedhi kaadhu... vitamin d set chesaa..kitchen lo vaadu.., yalukalu, allam tea appudappudu, lavanga ...ilaa ivi appudappudu namalatam start chesaaa..all set...11 lopu sleeping.....ivi appudappudu thinandi..everyday edhi manchi kaadhu mana indian kitchen mini pharmacy......vaadukunnodiki vaadukunnatha health ki 1 Quote Link to comment Share on other sites More sharing options...
krishnaaa Posted October 24 Report Share Posted October 24 7 hours ago, BabuDEVUDU said: I used to have a very unhealthy lifestyle until couple of years ago. Chala habits maximum change cheskunna (like stopped eating outside completely, hitting 12-15k steps daily, trying to eat clean etc) but sleeping early and trying to wake up early mathram avatledu. Sleeping habits somewhat improved compared to that of 2 years ago, but still I go to bed around 12:30 am or so, sometimes even at 1:30 am or after. But morning aithe 7 ki levali as work untadi kabatti. Makes me wonder what are your sleeping habits like at what time you usually sleep, what is your avg sleep duration, do you follow any bedtime routine before going to bed etc. I'm in my early 30s if that matter. My avg time to bed is around 12:30 am Avg Sleep hours is around ~ 6 or 6.5 Please share your numbers if you are comfortable doing so, just to see the trend. Note : I know what I should be doing as well. It's one thing to know what to do, a whole another level to actually implement it. I was just curious to know what kinda sleep habits everyone has in general. I tried few things, some worked for me, some didn't. Things that worked for me are, right after waking up, going and walking in the sun light for about 30 minutes or so, drinking warm milk before bed, not using phones or laptops (some how they are worse than Tvs in my experience) and trying to just listen to some audio podcast without having to look at the screen before going to bed. Never tried Melatonin Tabs and don't wanna either. Perhaps you have the patience to type, may be also share the ones that worked for you. My idea of ideal sleeping habits is sleeping around 9pm or so and waking up at 5am. Even if I try to skip a night so that I can go to bed next night early, some way I will eventually go back to my regular timings. Similar problem for me. Tried and failed many times to have a sleep routine as routine bores me. I like variety. Took easier route.....found remote job for now that doesn't care if I login at 10 so that I can wake up late. Long term I have planned to quit working for companies in 1.5 years so that I can wake up any time I want to. Quote Link to comment Share on other sites More sharing options...
bulreddy Posted October 24 Report Share Posted October 24 16 hours ago, Polavaram said: 9:30PM to 5:30/6:00 AM -> without 8 hours sleep next day is the worst day. almost naadi kooda same schedule 1 Quote Link to comment Share on other sites More sharing options...
perugu_vada Posted October 24 Report Share Posted October 24 weekdays .. 9:30-10 .. wake up at 6 Quote Link to comment Share on other sites More sharing options...
lollilolli2020 Posted October 24 Report Share Posted October 24 13 hours ago, praying said: Neeku supplement ki medicine ki teda telvaka pothe nenem cheyali uncle… In the United States, melatonin is considered a dietary supplement. This means that it's regulated less strictly by the Food and Drug Administration (FDA) than a prescription or over-the-counter drug would be. aithe em cheyali; regulated less strictly ani vundi but it is unregulated ani kaadu gaa. anything you put into body be in multivitamins, nutraceuticals, supplements or drugs come with side effects. I say this because previously neutraceuticals and these supplement industry were unregulated, melatonin ani cheppi edaina nenu ammochu and onus is on the consumer. and if it's aint regulated, how do you know the product you are buying is safe. protein is good ani motham protein tinalev gaa, whatever you are putting in your body especially things like above I would reach out to qualified medical professional evadoo random stranger cheppindu ani tesukolem gaa. btw even "supplement" you mentioned as some side effects too. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/melatonin-side-effects/faq-20057874 Quote Link to comment Share on other sites More sharing options...
Pandubabu Posted October 24 Report Share Posted October 24 17 hours ago, ManchamKodi said: beat anna ane book chaduvuthunnadu antunna uncle 1 Quote Link to comment Share on other sites More sharing options...
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