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HOW TO IMPROVE SLEEP QUALITY
One of the most asked questions I get...
So here's 8 tips to help you get that rest you need
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One of the most asked questions I get...
So here's 8 tips to help you get that rest you need
~ RT/like to save this thread for later ~
1. Cut off caffeine earlier in the day
As you know, I talk about black coffee a lot
I love it during a fast.
However, coffee/energy drinks/etc anytime past 12-2pm, especially if you're sensitive to caffeine...
May disrupt your sleep that night.
Avoid later in the day.
As you know, I talk about black coffee a lot
I love it during a fast.
However, coffee/energy drinks/etc anytime past 12-2pm, especially if you're sensitive to caffeine...
May disrupt your sleep that night.
Avoid later in the day.
2. No screens an hour before bed
The blue light emitted by these screens/devices has been proven to disrupt your sleeping patterns
Specifically, it disrupts your circadian rhythm and delays the release of melatonin in your brain
Resulting in poor rest and a tired you
The blue light emitted by these screens/devices has been proven to disrupt your sleeping patterns
Specifically, it disrupts your circadian rhythm and delays the release of melatonin in your brain
Resulting in poor rest and a tired you
3. Get some blue light blocking glasses
These glasses help stop the toxic blue light that disrupts your sleep mentioned above
However, no screens 1 hour before bed still applies, regardless of the blue light blocking glasses
Rather, use them during the day as much as you can
These glasses help stop the toxic blue light that disrupts your sleep mentioned above
However, no screens 1 hour before bed still applies, regardless of the blue light blocking glasses
Rather, use them during the day as much as you can
4. Meditation prior to sleep
Meditation is a very effective mind calming exercise
It promotes relaxation, thought control, and focus
Don't overlook this
Read more on meditation before bed here: https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726
Meditation is a very effective mind calming exercise
It promotes relaxation, thought control, and focus
Don't overlook this
Read more on meditation before bed here: https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726
5. Reading before bed
Rather than using screens, like your phone, that disrupt sleep
Read a good book.
This helps with relaxation, imagination and reduced blue light
Plus, reading is like training in the gym... but for your brain!
Exercise it regularly
Rather than using screens, like your phone, that disrupt sleep
Read a good book.
This helps with relaxation, imagination and reduced blue light
Plus, reading is like training in the gym... but for your brain!
Exercise it regularly
6. White noise like a fan or background sounds
Personally, this is #1 on my list.
I can't sleep in dead silence, so I have a fan going every night
It's not always pointed at me, but I ALWAYS have it on for noise.
Surprisingly helps a ton
Personally, this is #1 on my list.
I can't sleep in dead silence, so I have a fan going every night
It's not always pointed at me, but I ALWAYS have it on for noise.
Surprisingly helps a ton
7. Take magnesium & melatonin before bed
Taking these two about 30-60 mins prior to bed is my "secret" formula for a deep, well rested sleep.
Melatonin is the hormone that regulates sleep
Magnesium increases GABA, which promotes relaxation
An underrated life hack
Taking these two about 30-60 mins prior to bed is my "secret" formula for a deep, well rested sleep.
Melatonin is the hormone that regulates sleep
Magnesium increases GABA, which promotes relaxation
An underrated life hack
8. Train & walk more
Nothing on this list is more powerful than a solid workout
plus a nice long walk, to promote better sleep.
If your body/mind refuses to get tired...
MAKE IT TIRED yourself
Simple
Nothing on this list is more powerful than a solid workout
plus a nice long walk, to promote better sleep.
If your body/mind refuses to get tired...
MAKE IT TIRED yourself
Simple
I hope this helps on your journey!
If you want to
+ Build muscle
+ Shred body fat
+ Be happier
+ Learn how to maximize your potential
Follow these simple steps
Follow @TheForeverFit & @TheGreat_Life
Grab a copy of my free intermittent fasting guide: http://everf.it/IFguide
If you want to
+ Build muscle
+ Shred body fat
+ Be happier
+ Learn how to maximize your potential
Follow these simple steps
Follow @TheForeverFit & @TheGreat_Life
Grab a copy of my free intermittent fasting guide: http://everf.it/IFguide
