Read on Twitter
THREAD
The most powerful performance enhancer I've ever found.
Using this you can improve
-Memory
-Creativity
-Hormone health
-Recovery
-Injury prevention
-Muscle mass
-Strength
-Stamina
-Coordination.
I've summarized hours of research into one thread and I hope it helps you.
The most powerful performance enhancer I've ever found.
Using this you can improve
-Memory
-Creativity
-Hormone health
-Recovery
-Injury prevention
-Muscle mass
-Strength
-Stamina
-Coordination.
I've summarized hours of research into one thread and I hope it helps you.
You probably think I’m about to try sell you something.
Maybe a mysterious super food found in the heart of the Peruvian Amazon.
Well good news, nothing to sell here.
You can actually get all the above benefits and more by optimizing your SLEEP.
Here's how,
Maybe a mysterious super food found in the heart of the Peruvian Amazon.
Well good news, nothing to sell here.
You can actually get all the above benefits and more by optimizing your SLEEP.
Here's how,
1.
Keep Sleep Times Consistent.
Try to sleep at the same time every night give or take 1 hour.
Keep Sleep Times Consistent.
Try to sleep at the same time every night give or take 1 hour.
2.
Wake Up Without an Alarm Clock
Our bodies do not wake up randomly, sleep early and wake up naturally without a stressful sound that will likely interrupt a sleep cycle.
Wake Up Without an Alarm Clock
Our bodies do not wake up randomly, sleep early and wake up naturally without a stressful sound that will likely interrupt a sleep cycle.
3.
7–9 Hours of Sleep
It's really unlikely you deviate from this though most people think they do.
7–9 Hours of Sleep
It's really unlikely you deviate from this though most people think they do.
4.
Reduce Light Pollution
Black out blinds are ideal and sleeping masks are good option too.
Create a dark environment at least 1.5 hours before bed, try turning off as many lights in the house that you can.
Reduce Light Pollution
Black out blinds are ideal and sleeping masks are good option too.
Create a dark environment at least 1.5 hours before bed, try turning off as many lights in the house that you can.
5.
Reduce Blue light Exposure
Avoid artificial blue light emitted from screens at least 1.5 hours before bed.
Blue light blocking glasses and flux are not perfect but better than nothing.
Reduce Blue light Exposure
Avoid artificial blue light emitted from screens at least 1.5 hours before bed.
Blue light blocking glasses and flux are not perfect but better than nothing.
6.
No Caffeine
Ideally eliminate caffeine entirely.
But this isn’t an option for most people, at least make sure you leave 10 hours between caffeine and bed.
No Caffeine
Ideally eliminate caffeine entirely.
But this isn’t an option for most people, at least make sure you leave 10 hours between caffeine and bed.
7.
Keep it Cool
Overheating will significantly reduce sleep quality.
Try to keep it cool.
Keep it Cool
Overheating will significantly reduce sleep quality.
Try to keep it cool.
8.
Avoid Meals Before Bed
Avoid large meals 2 hours before bed
Avoid Meals Before Bed
Avoid large meals 2 hours before bed
9.
Avoid Workouts Before Bed.
No heavy exercise up to 3 hours before bed.
Avoid Workouts Before Bed.
No heavy exercise up to 3 hours before bed.
10.
Reduce Noise Pollution
Silence or white noise are optimal.
Reduce Noise Pollution
Silence or white noise are optimal.
11.
Diet, Exercise and Meditation
These would each require their own thread.
Diet: Eat primarily real whole foods.
Exercise: Minimum of a 20 minute workout a day + 5000 steps walking
Meditation: 10 minutes a day
Diet, Exercise and Meditation
These would each require their own thread.
Diet: Eat primarily real whole foods.
Exercise: Minimum of a 20 minute workout a day + 5000 steps walking
Meditation: 10 minutes a day
12.
Learn More About Sleep
A few of my favorite reads
“Why We Sleep” by Matthew Walker
“The Promise of Sleep” by Wiliam C. Dement
“Sleep Smarter” by Shawn Stevenson
Learn More About Sleep
A few of my favorite reads
“Why We Sleep” by Matthew Walker
“The Promise of Sleep” by Wiliam C. Dement
“Sleep Smarter” by Shawn Stevenson
