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HOW TO IMPROVE SLEEP QUALITY
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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... seriously
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... seriously
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 mins prior to bed is a solid formula for a deep, well rested sleep.
Melatonin is the hormone that regulates sleep (but DON'T take every night)
Magnesium increases GABA, promotes relaxation
Underrated life hack
Taking these two about 30 mins prior to bed is a solid formula for a deep, well rested sleep.
Melatonin is the hormone that regulates sleep (but DON'T take every night)
Magnesium increases GABA, promotes relaxation
Underrated life hack
8. Get sunlight exposure early in the day
Doing this helps regulate your circadian rhythm, so come night time you naturally get tired
My suggestion is go for a nice walk every morning (if possible)
You will get sunlight, burn some calories, and not ramp up a crazy appetite
Doing this helps regulate your circadian rhythm, so come night time you naturally get tired
My suggestion is go for a nice walk every morning (if possible)
You will get sunlight, burn some calories, and not ramp up a crazy appetite
9. Train more
Nothing on this list is more powerful than a solid workout!
Plus a nice long walk in the sun...
This will certainly 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 in the sun...
This will certainly 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
-Lose fat
-Transform your physique
-Live a happier, more energetic life
Follow these simple steps
Follow @TheForeverFit & @TheGreat_Life
Grab a copy of my free intermittent fasting guide: https://everf.it/IFguide/
If you want to
-Build muscle
-Lose fat
-Transform your physique
-Live a happier, more energetic life
Follow these simple steps
Follow @TheForeverFit & @TheGreat_Life
Grab a copy of my free intermittent fasting guide: https://everf.it/IFguide/
