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7 Tips for Improving Sleep
I love the topic of sleep & I've done a deep dive so you don't have to!
Quality Sleep Improves:
- Mood
- Cognition
- Recovery
- Athletic Performance
Quality Sleep Reduces:
- Stress
- Inflammation
- Snacking Impulses
- All-Cause Mortality
(Thread)
I love the topic of sleep & I've done a deep dive so you don't have to!
Quality Sleep Improves:
- Mood
- Cognition
- Recovery
- Athletic Performance
Quality Sleep Reduces:
- Stress
- Inflammation
- Snacking Impulses
- All-Cause Mortality
(Thread)
1/7: Live By The Sun
For millennia humans lived by the timing of the sun.
Mimic this to the max extent w/ AM & PM Natural Light Exposure.
Wake up +/- 30 min of sunrise.
Get outside w/ no shirt or shoes.
Enjoy a nice walk & you're already on your way to a great night sleep.
For millennia humans lived by the timing of the sun.
Mimic this to the max extent w/ AM & PM Natural Light Exposure.
Wake up +/- 30 min of sunrise.
Get outside w/ no shirt or shoes.
Enjoy a nice walk & you're already on your way to a great night sleep.
2/7: Limit Caffeine Consumption
Caffeine inhibits sleep.
The half life is approx. 8 hrs.
This means if you consume 500 mg of caffeine at at noon, 250 mg will still be active 8 PM...125 mg will be active 8 hours after that.
Exercise does NOT accelerate caffeine metabolism.
Caffeine inhibits sleep.
The half life is approx. 8 hrs.
This means if you consume 500 mg of caffeine at at noon, 250 mg will still be active 8 PM...125 mg will be active 8 hours after that.
Exercise does NOT accelerate caffeine metabolism.
3/7: Workout, But Do It Earlier
Physical exertion is key to a good night sleep.
But training within 3 hours of bed time reduces sleep quality.
Training activates "fight or flight" hormones and inhibit "rest and digest" hormones.
Training also raises core body temperature.
Physical exertion is key to a good night sleep.
But training within 3 hours of bed time reduces sleep quality.
Training activates "fight or flight" hormones and inhibit "rest and digest" hormones.
Training also raises core body temperature.
4/7: Earlier Dinner & Limit PM Alcohol Consumption
Digestion increases metabolic activity which inhibits deep sleep.
Alcohol may slow your mind & help you fall asleep, but it also reduces sleep quality.
Slow your mind with evening breath work, reading and/or meditation.
Digestion increases metabolic activity which inhibits deep sleep.
Alcohol may slow your mind & help you fall asleep, but it also reduces sleep quality.
Slow your mind with evening breath work, reading and/or meditation.
5/7: Ditch The Blue Lights
Florescent & Bright LEDs signal action & clear melatonin from your system.
To combat, use traditional incandescent lights w/in 3 hrs of sleep.
Turn all screens off from 6PM - 6AM.
If this isn't feasible, try blue light blocking glasses.
Florescent & Bright LEDs signal action & clear melatonin from your system.
To combat, use traditional incandescent lights w/in 3 hrs of sleep.
Turn all screens off from 6PM - 6AM.
If this isn't feasible, try blue light blocking glasses.
6/7: Optimize Your Environment
Keep your room COLD, QUIET & DARK.
Think sex, sleeping & reading only.
Set your thermostat to < 68 F.
Employ and white noise generator, or a fan with a calming tone.
Use black out curtains.
For the love of god, do NOT have a TV in your room.
Keep your room COLD, QUIET & DARK.
Think sex, sleeping & reading only.
Set your thermostat to < 68 F.
Employ and white noise generator, or a fan with a calming tone.
Use black out curtains.
For the love of god, do NOT have a TV in your room.
7/7: Sleep Supplementation
Magnesium & magnesium lotion 20 min prior to sleep is very calming, as is Chamomile Tea.
Melatonin & GABA can be helpful to get into a good rhythm, but avoid daily use.
Avoid pharmaceuticals if possible.
If you're still reading, please like & RT!
Magnesium & magnesium lotion 20 min prior to sleep is very calming, as is Chamomile Tea.
Melatonin & GABA can be helpful to get into a good rhythm, but avoid daily use.
Avoid pharmaceuticals if possible.
If you're still reading, please like & RT!
