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Twelve tips for healthy sleep: (thread)
1. Stick to a sleep schedule.
I recommend using the @sleepcycle app to track your sleep.
It also records your snoring... listen to it if you dare.
I recommend using the @sleepcycle app to track your sleep.
It also records your snoring... listen to it if you dare.
2. Exercise is great, but not too late in the day.
Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime.
Try to exercise at least thirty minutes on most days but not later than two to three hours before your bedtime.
3. Avoid caffeine and nicotine.
4. Avoid alcoholic drinks before bed.
This one is hard for me as i'm a big fan of @tferriss' recommendation to drink one glass of red wine a night.
No Malbec after 9pm.
This one is hard for me as i'm a big fan of @tferriss' recommendation to drink one glass of red wine a night.
No Malbec after 9pm.
5. Avoid large meals and beverages late at night.
Pizza = insomnia.
Pizza = insomnia.
6. If possible, avoid medicines that delay or disrupt your sleep.
7. Don’t take naps after 3 p.m.
8. Relax before bed.
Don’t overschedule your day so that no time is left for unwinding.
A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
I like to spend 15 minutes practicing Portuguese on @Duolingo.
Don’t overschedule your day so that no time is left for unwinding.
A relaxing activity, such as reading or listening to music, should be part of your bedtime ritual.
I like to spend 15 minutes practicing Portuguese on @Duolingo.
9. Take a hot bath before bed.
10. Dark bedroom, cool bedroom, gadget-free bedroom.
I routinely do a power down hour before bed and make sure the room is 19° C - 21° C.
If you're really adventurous, check out the chiliPAD @ChiliSleep.
I routinely do a power down hour before bed and make sure the room is 19° C - 21° C.
If you're really adventurous, check out the chiliPAD @ChiliSleep.
11. Have the right sunlight exposure.
Daylight is key to regulating daily sleep patterns.
Try to get outside in natural sunlight for at least thirty minutes each day.
If possible, wake up with the sun or use very bright lights in the morning.
Daylight is key to regulating daily sleep patterns.
Try to get outside in natural sunlight for at least thirty minutes each day.
If possible, wake up with the sun or use very bright lights in the morning.
12. Don’t lie in bed awake.
This one's easy if you do all of the above.
This one's easy if you do all of the above.
The shorter your sleep, the shorter your life span.
— @sleepdiplomat
Check out his brilliant book Why We Sleep for way more wisdom.
https://www.amazon.co.uk/Why-We-Sleep-Science-Dreams/dp/0141983760/ref=sr_1_1?dchild=1&keywords=why+we+sleep&qid=1588093324&sr=8-1
— @sleepdiplomat
Check out his brilliant book Why We Sleep for way more wisdom.
https://www.amazon.co.uk/Why-We-Sleep-Science-Dreams/dp/0141983760/ref=sr_1_1?dchild=1&keywords=why+we+sleep&qid=1588093324&sr=8-1
