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How To Fix Your Sleep
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THREAD
Sleep is the biggest legal performance-enhancing drug you can take.
When you are deprived of sleep, you eat more calories, hormone levels, gym performance, and focus drops, and you're more susceptible to illness.
Below are 6 ways to fix your sleep to help maximize your health
When you are deprived of sleep, you eat more calories, hormone levels, gym performance, and focus drops, and you're more susceptible to illness.
Below are 6 ways to fix your sleep to help maximize your health
1. Get to bed early
When you go to bed late, you miss out on something called SWS (slow-wave-sleep)
This boosts your growth hormone and this is integral for immunity to viruses
Get into the habit of going to bed early to improve hormone function and boost your immune system
When you go to bed late, you miss out on something called SWS (slow-wave-sleep)
This boosts your growth hormone and this is integral for immunity to viruses
Get into the habit of going to bed early to improve hormone function and boost your immune system
2. Have a hot shower before bed
For the body to get to sleep, the brain needs to drop in temperature by about 3 degrees.
By having a hot shower before bed, you are heating the brain up and then cooling it back down again.
This can help you relax and get to sleep quicker.
For the body to get to sleep, the brain needs to drop in temperature by about 3 degrees.
By having a hot shower before bed, you are heating the brain up and then cooling it back down again.
This can help you relax and get to sleep quicker.
3. Turn all screens off an hour before bed
As quoted by @FitFounder on my podcast
"Looking at screens late at night is like staring directly into the sun at 11pm"
The greatest enemy of deep sleep is light.
Sleep in a dark room and refrain from phone use an hour before bed.
As quoted by @FitFounder on my podcast
"Looking at screens late at night is like staring directly into the sun at 11pm"
The greatest enemy of deep sleep is light.
Sleep in a dark room and refrain from phone use an hour before bed.
4. No caffeine after 2 pm
Caffeine taken within 6 hours of bedtime can reduce sleep by more than 1 hour.
Caffeine is a powerful drug that helps keep you alert, not help you sleep.
Have coffee in the morning before lunchtime.
Limit the amount you have after midday.
Caffeine taken within 6 hours of bedtime can reduce sleep by more than 1 hour.
Caffeine is a powerful drug that helps keep you alert, not help you sleep.
Have coffee in the morning before lunchtime.
Limit the amount you have after midday.
5. Eat your last meal 2 hours before bed
Going to bed too full can give you digestion problems and interrupt
your sleep.
Going to bed too hungry can cause you to wake up in the night
with your body craving food.
Aim to have your last meal around 2 hours before you go to bed.
Going to bed too full can give you digestion problems and interrupt
your sleep.
Going to bed too hungry can cause you to wake up in the night
with your body craving food.
Aim to have your last meal around 2 hours before you go to bed.
6. Exercise
Regular exercise will help you sleep better at night and give you
increased energy throughout the day.
Exercising also helps regulate the hormones of your body - strength training
is best for this.
Aim to lift weights 3-5x per week with a couple of cardio sessions.
Regular exercise will help you sleep better at night and give you
increased energy throughout the day.
Exercising also helps regulate the hormones of your body - strength training
is best for this.
Aim to lift weights 3-5x per week with a couple of cardio sessions.
I hope you found this thread useful.
If you'd like more in-depth insight into sleep, muscle building, fat loss, and how to optimize your health around your career
You can sign up to my newsletter here: https://theworkercoach.com/newsletter/
If you'd like more in-depth insight into sleep, muscle building, fat loss, and how to optimize your health around your career
You can sign up to my newsletter here: https://theworkercoach.com/newsletter/
